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Modern people's aesthetic concept does not regard obesity as a kind of beauty, so losing weight has become the dream of overweight people. What kind of figure is "overweight"? This is a noun with no clear standard. So there are always some people who feel that they are not good enough, even if they are already slim. In any case, as long as you follow the method introduced in this article, you will definitely realize the slim curve of my fair lady and the symmetrical figure of a strong man without spending any money-all this will not be a dream.

1. The chief culprit of obesity is "heat"

Some people say that eating too much starch will make you fat; Others say that eating too much fat will make you fat; Others say that if you eat too much fried food, you will gain weight ... so you will be at a loss in the end. What to eat and what not to eat? The experience of successful dieters can explain everything: it is "calories". Any food has its calorie value. When we consume more calories than the body consumes, the calories will undergo a series of transformations and eventually become fat. From this principle, we can easily find that even if we eat meat, starch, protein and other foods every day, as long as the calorie intake of food does not exceed the consumption of human body, we will not get fat if we eat them every day. France is a meat-eating country, and the French have a world-class figure; America is a country that eats hamburgers and fried potatoes. The United States has the largest obese population in the world. This is because although eating meat consumes a certain amount of calories, eating meat is more likely to cause hunger, so the intake of other foods is less, and the overall intake of calories is not high; Hamburgers and French fries are high-calorie foods, and they are not very hungry. Eating too much will naturally make you fat! Therefore, the popular method of eating meat to lose weight is reasonable. However, people are omnivores, and eating meat as the staple food is unhealthy, which is easy to cause problems such as bad breath. The key to losing weight is to control calorie intake. On the one hand, don't refuse to eat meat during weight loss. Lean chicken, beef and pork are not too high in calories, so it's easy to make you forget the feeling of being hungry for a long time while supplementing protein. On the other hand, low-calorie food is the main food. Most vegetables and fruits are low in calories, so this kind of food is easy to find online.

2. Healthy weight loss is exercise.

The ultimate secret of losing weight is that "calorie consumption" is greater than "calorie intake". Realizing the negative growth of human body heat will inevitably have the effect of losing weight. The above has done everything possible to help you reduce your "intake", so how should you "consume"

In fact, everyone consumes calories every day in daily life, such as walking, standing, studying and working. Therefore, if a person's weight remains constant all the year round, then we can be sure that his normal calorie intake in a long-term diet is just in balance with his normal consumption. But if we want to lose weight, even lose weight quickly and healthily, we should not only reduce the calorie intake (calorie intake-calorie consumption) in the weight loss formula, but also increase the consumption through some exercise.

Some people think that you can lose weight as long as you exercise and sweat. This understanding is wrong! Exercise must be exquisite, and exercise casually without losing weight.

Exercise is divided into aerobic exercise and anaerobic exercise

△ "Anaerobic exercise" is a kind of local exercise, which can mainly exercise muscles, usually including instrument exercise, sit-ups and push-ups. This kind of exercise can strengthen muscles, but can't lose weight!

△ "Aerobic exercise" is a kind of whole-body exercise, which mainly includes whole-body activities, usually including swimming, ball games, aerobics, brisk walking and so on. This is the exercise of losing weight! However, it is worth noting that aerobic exercise should last for about 1 hour in order to consume a lot of calories and lose weight.

Therefore, sweating does not mean losing weight! Some friends think that you can lose weight by jogging 1-2 kilometers every day and sweating for a while; Or do push-ups to lose weight, which is not right! Even if it can be reduced, the effect will be slow. If you want to lose weight by jogging, you should run for at least 30 minutes. Friends who don't like running, swimming and playing ball for more than 1 hour are strongly recommended here as weight loss exercise! Young people who often play on the court are in good shape, right?

3. Recommend a cheap and effective diet.

We all know that the requirement of a healthy diet is "eat well in the morning, eat well at noon and eat less at night". This is 100% correct! What we consume in a day is mainly breakfast and lunch, so we can rest assured to eat. To put it bluntly, it is used on the same day. But be careful when eating! Because at night, the digestion and absorption function of the human body tends to sleep, and what you eat at night is generally not easy to be consumed immediately, and the excess heat can easily be converted into fat and stored. So be sure to "eat less" at night. However, according to our traditional eating habits in China, dinner is often the most abundant. Once you can't control your mouth, it's easy to get fat.

In practice, we found that there is a kind of food that can replace the staple food, which is extremely low in calories, convenient to eat and won't starve. It is the killer recommended by this recipe-sweet potato. It is not difficult to find that this humble thing is very nutritious, and its calorie is only 1/5 of that of rice. Sweet potatoes can support the stomach, and even if they are full, they can't eat much starch. Moreover, sweet potato is the most anticancer food found in Japanese research. Longevity old people in Bama, Changshou Township, Guangxi eat sweet potatoes at least once a day! The successful weight-loss experiment confirmed that taking sweet potato as the main meal and insisting on aerobic exercise achieved the weight-loss effect of 15-20 kg within two months, and the effect was very obvious. Perhaps this is the most economical prescription for ordinary people to lose weight.

The following is a reference recipe, which can be adjusted according to your own situation and the principle of "calorie consumption" for weight loss.

Breakfast: milk+eggs

Lunch: 100 ~ 150g rice+some low-calorie vegetables+lean meat.

Dinner: sweet potato+low calorie vegetables

If you don't eat or lose weight after 9 pm, you must cancel the midnight snack.

If you feel hungry, you can eat apples (apples are low-calorie fruits) to satisfy your hunger.

I believe that as long as we follow the principles and recommended recipes mentioned above, everyone can achieve their weight loss goals.

(selected from the way of keeping in good health (2006.65438+ 10))