First, a healthy diet to lose weight
1, a small amount of meals, not hungry.
Like a baby, eat when you are hungry and stop when you are not hungry. No need to "eat" or "eat". You should be a "gentle and graceful beauty", not a "bucket".
2. Know about food and avoid mines.
You don't have to memorize the calories of food one by one like the chemical element list, but you should have a sense of crisis for common high-calorie foods, such as baking, crispy skin, shortbread, alcohol, thickening, thick soup, sweet drink, frying, greasy hot pot soup and so on. Try to give priority to simple cooking "prototype food", so that you can eat your stomach without leaving the chart!
3. Record your diet and drink plenty of water.
Take a little time to take pictures before eating and check carefully at night, so that you can master nutrition and calories more accurately and catch the enemy who can't succeed in the revolution.
4, oil sauce, sugar and salt, less is better.
Excessive intake is harmful to health, and oil, sugar and most sauces are high in calories; Salty taste easily causes edema.
5, avoid temptation, not clean.
People who lack self-control should stay away from drink shops and food stalls, and don't store a lot of food at home like taking refuge, so as not to struggle against the temptation of food every day.
Step 6 concentrate on eating and chew slowly
Not only can you avoid taking a lot of calories in a short time or unintentionally, but it is also helpful for gastrointestinal health. However, forcing yourself to chew every bite is a bit tiring. You can try to stipulate that you can swallow the food in your mouth before taking another bite, which will slow you down a lot.
7, those who are close to ink are black, and carefully choose Mi You.
Those who can say "it doesn't matter if you eat one once in a while" or "Alas, you will gain a kilo if you don't eat one" are definitely "bad friends" on the road to losing weight. Unless fat friends have the same strong determination to lose weight, it is best to find thin friends who value their figure and health to eat together, imitate good habits, and envy can also help overcome their appetite.
8. Flexible adjustment and self-reward
If you really accidentally eat too much, don't blame yourself desperately. Eat simple and light food at the next meal or every other day to balance it. If you push too hard, it will be difficult to stick to it.
For many overweight people, it will be very significant to change their diet at the beginning. At this time, you might as well buy a smaller size of clothes to treat yourself, and at the same time be wary of not getting fat again; But don't take "eating and drinking for a few days" as a reward, otherwise the hard-won results may be in vain!
Second, diet food.
1. Yogurt
Raw acid contains milk sugar, protein and fat, which can stabilize the blood sugar content, so it is very resistant to hunger. Studies show that people who are on a low-calorie diet will lose 665,438+0% more body fat and 865,438+0% more abdominal fat if their diet includes yogurt than those who do not include yogurt in similar planned diets. Use low-fat yogurt instead of mayonnaise on chicken or potato salad, or put a little yogurt on baked potatoes and squeeze a few drops of lemon juice. In this way, you can save 4.7g fat per tablespoon.
Step 2: eggs
Eggs, yolk and eggs are harmless to the heart and can help you lose weight. Research reports show that when eating a low-calorie diet, women who eat fried eggs and jelly toast every morning lose twice as much weight as women who eat bagels with the same calorie. Protein makes people feel full, so it is not easy to feel hungry and eat less in the following time. Scrambled eggs and omelets are the best choice, but if you don't have time to make them before going to work, you can bake some vegetable omelets on Sunday, cut them into pieces and refrigerate them, and eat them next week.
3. Grains
Grain is the most satiety food. Different from other carbohydrates, even instant cereal is absorbed slowly, so it has little effect on blood sugar. Each serving of oatmeal contains as much as 5g of cellulose, which makes you feel full. The cellulose content in each serving of instant cereal is 3 to 4 grams. Sprinkle oatmeal on the meatloaf instead of bread crumbs. But of course, oatmeal is the most recommended. You can add any food you like to porridge, even beef balls, so a healthy breakfast will be irresistible.
4. Apple
Studies have shown that an apple a day can inhibit weight gain. People who eat an apple as a snack before eating spaghetti for dinner consume fewer calories than people who eat other snacks. Apple has a high fiber content, 4 to 5g each, which makes people feel full. In addition, antioxidants contained in apples help prevent metabolic syndrome. Apples are the ideal low-calorie snacks. To make a pie, chop a medium-sized apple, sprinkle with 1/2 tablespoons of sweet pepper and 1/2 tablespoons of cinnamon, and heat it in the microwave oven for one and a half minutes.
5.medlar
Lycium barbarum contains 18 kinds of protein, which is an amazing source of protein. And rich in beta-carotene, a spoonful of Lycium barbarum has only 35 calories. Mix 1/4 cups of dried Lycium barbarum, 1/4 cups of raisins and 1/4 cups of walnuts to make assorted dried fruits for travel. Or pour 1/4 cups of boiling water and two tablespoons of dried Lycium barbarum into an empty bowl, soak 10 minutes, drain, and then scoop 1/2 cups of vanilla-flavored frozen low-fat yogurt as dessert.