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If you are thinner, you will become more beautiful! If you are thinner, you will become healthier!
It is forbidden to eat rice flour fried (starch) food with high sugar content, which is particularly easy to be converted into fat.
Nutritional diet
Weight loss products have better effects when combined with diet. The principle is: regular life, reasonable diet, mainly chicken, duck, fish, meat, eggs, fruits, milk, seafood and vegetables.
Vegetables: cucumber, tomato, wax gourd, loofah, celery, lettuce, leek, radish, mung bean sprouts, pepper, garlic and fungus.
Fruits: small red fruit, kiwi fruit, strawberry, cherry, bayberry, apple, pear, grape, watermelon, etc. Eat less if the sugar content is high. )
Meat: lean beef, rabbit, pigeon, pheasant, black-bone chicken, duck, quail, trotters and chicken feet.
Aquatic products: crucian carp, carp, yellow croaker, shrimp skin, crab, jellyfish skin, kelp, laver, laver and shellfish.
Eggs and milk: boiled eggs, tea eggs, pure milk and skim milk.
Main taboos: oil, sugar starch, staple food, wine, drinks, fat meat, potatoes, lotus roots, vermicelli and so on. Foods with high sugar content, such as ice cream, chocolate, candy, cream, cake, etc. Dried fruits, such as peanuts, cashews, pine nuts, etc.
Recommend nutritious diet to lose weight.
Breakfast: 250 grams of fresh milk (or soybean milk, bean curd); One boiled egg, or three quail eggs; 500 grams of cold cucumber; Sichuan pickles (ginger, radish) 100g.
Lunch: steamed crucian carp (250g), or stewed rabbit meat with mushrooms (500g,150g); Roast beef with carrots (500g, 50g) or shredded lettuce (400g, 50g); Wax gourd with golden hook (500g,10g); Stir-fried vines with vegetables (500g) or soybean sprouts (500g) or lotus seeds (500g); A pea soup or green vegetable soup or bean curd soup.
Dinner: boiled shrimp (250g) or braised rabbit meat (250g); Stir-fried spinach or other vegetables (500g); Fried dried bean curd with leek (200g, 50g); 200g of cold shredded radish (or carrot) and 200g of kelp; 250 grams of strawberries.
The above recipes, from the nutritional point of view: fish, eggs, milk, fruits and vegetables, delicacies, complete varieties. Protein, fat, carbohydrates, vitamins, cellulose and trace elements are all available, which can fully meet the human body's demand for nutrition, satisfy appetite and enjoy a rich material life.
Why not eat staple food?
Losing weight is different from simple hunger therapy. Losing weight is not a simple problem of skipping meals, but also requires diet structure adjustment and moderate dieting. According to our requirements, chicken, duck, fish, meat, milk and dairy products, bean products, vegetables and fruits are the main energy sources. Eat breakfast and lunch well, and dinner is mainly light vegetables and fruits. At the beginning of treatment, it is necessary to control the staple food (that is, carbohydrates). After reaching the standard weight, you can resume your normal diet.
Its theoretical basis is: (1) Most obese patients have hyperinsulinemia, and insulin can inhibit fat decomposition and promote fat synthesis. And carbohydrates can increase insulin. In order to reduce insulin level, it is necessary to control carbohydrate intake. (2) Energy consumption of human body, that is, carbohydrate is consumed first, and then fat is consumed. Controlling staple food is to make the body consume more fat. There is no way to consume fat if you eat too much staple food. Do you need exercise to lose weight?
Proper exercise is a scientific and effective way to lose weight. But not all exercise helps to lose weight. Inappropriate exercise may make you "fat".
First, if the amount of exercise increases, the body will be in an anaerobic metabolism state of hypoxia. Instead of fat as the main energy release, it mainly relies on the decomposition of glycogen stored in the human body as energy release. After a short period of strenuous exercise, the blood sugar level will decrease, which is an important reason for hunger. At this time, people often have a strong appetite, which is extremely unfavorable for losing weight.
Second, when doing aerobic exercise, first use the glycogen stored in the human body to release energy; After 30 minutes of exercise, the energy released by glycogen began to be converted into the energy released by fat; Exercise 1 hour or so, the energy required for exercise is mainly fat.
In order to lose weight, we should do endurance aerobic exercise with a heart rate of 120- 160 times per minute for a long time (1 hour for 90 minutes). For example: aerobics, jogging, long-distance swimming and so on.
Can the Hunger Method Lose Weight?
Controlling the "source" and reducing calorie intake, that is, relying on hunger to lose weight, should be effective, but the strong hunger of dieting is unbearable for ordinary people. At the same time, a hungry diet is extremely dangerous.
Hungry dieters suffer from malnutrition, limb weakness, dizziness, decreased resistance and inability to carry out their daily work. Excessive starvation will cause corrosive bile to flow into the stomach through the gastrointestinal tract and induce stomach diseases; It can also cause endocrine disorders, produce anorexia reaction, and make dieters in poor mental state. It is more prone to adverse reactions such as electrolyte disorder and hypotension, which is even worse for health.
Hunger to lose weight, controlling the lipase stored in fat cells is more active. When eating again, the weight is more likely to rise in a straight line, and soon exceeds the weight standard before losing weight, declaring this method of losing weight a complete failure.
Can exercise lose weight?
In order to lose weight, we should do moderate and low-intensity aerobic exercise with heart rate 120- 160 times/minute and endurance aerobic metabolism 1 hour or more. For example: aerobics, jogging, long-distance swimming and so on. Otherwise, it may make you "fat".
When doing a lot of exercise, the blood output from the heart can't meet the body's demand for oxygen, leaving the body in an anaerobic metabolism state. Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance. After a short period of strenuous exercise, the blood sugar level will decrease, which is an important reason for hunger. At this time, people often have a strong appetite, which is extremely unfavorable for losing weight.
In aerobic exercise, glycogen stored in the human body is first used to release energy; After 30 minutes of exercise, the energy released by glycogen began to be converted into the energy released by fat; Exercise 1 hour or so, the energy required for exercise is mainly fat. For example, aerobics, which is common to lose weight and shape, lasts only about 1 hour. In other words, when fat just begins to decompose, people stop exercising, and its weight loss effect is self-evident.
Will it rebound after losing weight successfully?
First of all, losing weight is not a once-and-for-all thing, and the body cannot produce anti-obesity antibodies. In the later life, as long as you don't overeat, you generally won't rebound.
Slimming secret
1. Take a bath with 38-40 degrees hot water every day 15 minutes;
2. Stop eating snacks and supper, choose to eat rich food in protein, and eat less food with high starch and sugar for dinner;
3. Drink a cup of warm water before eating;
4. Chew slowly while eating;
5. Eat more fruits and vegetables to keep the stomach unobstructed;
6. Walk for half an hour every day and do sit-ups ten times;
7. Eat only 80% full every meal;
8. Choose to eat white meat;
9. Eat more fruits and vegetables;
10. Avoid using only sugar instead of sweets;
1 1. Regularly ration three meals;
12. Put the food in a smaller bowl;
13. Eat soup slowly with a spoon (except thick soup) before eating other things;
14. Eat vegetables after soup;
15. Eating meat and rice separately, nibbling slowly, can increase satiety;
16. Eat only lean meat, not skin;
17. The food fried with flour should be peeled first;
18. Eat fruit instead of juice;
19. Eat only at the table;
20. Chatting while watching TV while eating;
2 1. Don't use your stomach as a garbage can for leftovers;
22. Brush your teeth immediately after meals;
23. Put snacks in a higher position or simply don't reserve them;
24. Don't go shopping when you are hungry;
25. If you can't help but want dessert, switch to low-fat cheese;
26. Make a shopping list when shopping, don't buy more;
27. Eat less oil and avoid eating processed food;
28. Do light exercise for half an hour every day;
29. Do not eat spicy, greasy, salty and processed foods;
30. Eat more vegetables and drink more water, drink at least eight cups a day, and drink two glasses of water or skim milk after getting up every day;
3 1. Soak your feet with a teaspoon of coarse salt mixed with hot water for fifteen minutes every night, jump on one foot ten times before going to bed, and massage your lower abdomen ten times with your palm;
Do three and a half hours of aerobic exercise every week.
Green weight loss code
Avoid losing weight quickly:
After losing weight quickly, it is difficult to maintain the effect of losing weight. The reason is that the method of losing weight quickly is not a natural habit.
When you are hungry, that's when your body burns fat:
At this time, it is best to burn fat for half an hour after exercise, and pay attention to hydration after exercise.
Chew slowly every meal;
This is the best way to satisfy appetite and reduce food intake.
Avoid drowsiness:
Seven hours' sleep every day is enough. When sleeping, the metabolic rate is the lowest, the energy consumption is the least, and the synthesis of cholesterol and fat is greatly increased. The main reason for obesity is sleepiness but eating less.
Just enough sugar and oil;
Reducing the daily intake of sugar (rice flour) and oil is a necessary way to lose weight.
Don't drink boiled soup;
This soup is high in oil, easy to absorb and very easy to make people fat.
Eat less in your spare time:
In leisure, the metabolic rate is low and the calorie consumption is low, so the calorie of food should be reduced as appropriate.
No midnight snack:
When eating before going to bed, calories are most easily converted into fat and accumulated in the abdomen.
Don't eat leftovers:
In order not to waste, every time I put leftovers from bowls and plates into my stomach, it's hard not to get fat.
Every food has its shortcomings, so eating too much is not only useless, but harmful;
The heavier the weight, the greater the appetite, the greater the chance of showing the shortcomings of various foods, and the greater the chance of being hurt. Almost all life on earth can be maintained by devouring other life, forming a food chain, but no life is destined to be a fish of other life, that is to say, even fruits and vegetables have natural chemicals that poison animals in order to protect themselves.
Fat people with weak willpower:
We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for a lifetime.
You can attend the dinner party, but you should choose what you eat carefully:
Foods with less fat and starch can still be eaten.
Salt restriction:
Salt is the most absorbent substance. People with heavy tastes must drink more water. Four glasses of water weigh one kilogram, which is why many people say that drinking water will make you fat. Actually, drinking water makes people gain weight, not gain weight. So you can lose weight by removing too much water.
Alcohol restriction:
Alcohol is the second highest calorie food, and its calorie is second only to fat. Many representatives of public opinion eat too much, drink too much, and the food is high in calories, all of which look very heavy.
Weight control is a healthy lifestyle;
People who can lose weight successfully and keep it are successful.