Dieting to lose weight
The survey shows that when the body mass index is greater than 20.5, ordinary women in China feel fat, and they begin to have the will and behavior to lose weight.
Skipping staple food, breakfast, hunger strike and plastic wrap are common misunderstandings in weight loss at present.
Not eating staple food and controlling the intake of carbohydrates is actually just to solve the desire to eat, but it is very harmful to the body, because without carbohydrates, the body's nutrition is in an extremely unbalanced state; If you don't eat breakfast, you think that missing a meal is equivalent to losing weight. But in fact, working in the morning, a lot of consumption, will cause more heat at noon. Through phased fasting, only drinking water and taking vitamins, the weight will drop in a short time, but it will lead to anorexia and bulimia in the later stage, leading to endocrine disorders; Now some people use slimming cream and plastic wrap to wrap their bodies for exercise, but they are actually deceiving themselves, because what they lose is the water in their bodies, which will come back after hydrating, which is easy to rebound and harmful to their skin.
Dietary nutrition intervention is the basis of preventing obesity and losing weight. The basic principles of dietary composition should be: low energy, low fat, moderate amount of high-quality protein and complex carbohydrates; Reasonable collocation of fat-reducing plants such as fiber system; Increase the proportion of fresh vegetables and fruits in the diet. Reasonable diet should reduce the total energy intake on the basis of dietary nutrition balance; The use of dietary fiber and other foods can not only meet the human body's demand for nutrients, but also make the energy intake lower than the body's energy consumption, so that some fat in the body is oxidized for the body's energy consumption.
total eclipse
Many people think that dieting can lose weight, but it is not. Because the calories contained in food are different, eating more is not necessarily more calories, and eating less is not necessarily less calories. For example, eating 35g steamed bread is the same as eating 70g sweet potato,120g potato. This reminds us that when dieters choose food, they can eat large pieces of low-calorie food and not get fat.
Among all kinds of vegetables, wax gourd, cucumber, Chinese cabbage and beans have the lowest calories. If you want to achieve the same weight loss effect, eating two servings of these vegetables is the same as eating one serving of lentils or garlic sprouts. If you want to choose lotus root, taro and the like, only half of it is enough. Among fruits, watermelon has the greatest weight loss effect. Eat 200 grams of pears, peaches, apples, bananas, oranges and so on. You will get the same calories as eating 750 grams of watermelon. The calories of dried fruits are much higher than those of fresh fruits. Therefore, dieters should not eat dried apricots or raisins.
Eating more fish is more conducive to losing weight than meat, especially cooked meat. Eating 120 grams of fish is equivalent to 50 grams of lean meat or 25 grams of sausage. From the perspective of weight loss, the order of fish is: fish is better than chicken, and chicken is better than beef and mutton. Nutritionist's evaluation of meat is that four legs are not as good as two legs, and two legs are not as good as no legs.
Beans have the lowest calories, so soy products are the first choice for dieters. It's also a good idea to treat bean products as snacks instead of apples.