Dieting and weight loss methods The choice of food is very important. Fitness can promote the body's metabolism. People who don't exercise regularly should pay attention to these points. Moderate exercise is good for health. This exercise can greatly improve our posture. What are the benefits of sharing food choices in dieting and weight loss methods?
Dieting to lose weight is very important 1 Dieting to lose weight.
1, eat 7 minutes full every meal.
If you want to go on a diet to lose weight, but you don't want to hurt your health, then eat a normal diet, and only eat 7 points full every meal, which is not only beneficial to your health, but also can slowly reduce your appetite, so that you can slowly control your appetite and prevent excessive calorie intake. Some people always stop eating until they are full, which is not only difficult to digest, but also leads to an increasing appetite. At that time, it was even more difficult to lose weight. Some people are hungry for a full meal in order to go on a diet, which is easy to cause stomach problems. So three meals should be regular. When you are 7 minutes full, you can leave the table and slowly control your appetite.
2, large portions for small portions
In fact, there is a certain relationship between people's food intake and the size of tableware. If the tableware is too big, you will eat more food. If you eat as much as before, but change to small tableware, people will stop eating too much because of psychological effects, so they can reduce their appetite.
Dieting and losing weight method
Don't let your appetite soar.
Some people go on a diet for a long time, which leads to a great increase in appetite and a rise in weight instead of falling. If you want to control your appetite, you have to take your time. If you are too anxious, eating only a little food a day will greatly increase your appetite, and there may be problems such as menstrual disorders and amenorrhea, so it will not be worth the candle.
Step 4 choose foods with lower calories
If you want to lose weight, the food you choose should not only increase your satiety, but also be too high in calories. Vegetables, coarse grains, beans, potatoes and other foods are not only low in calories, but also very high in nutritional value. They can also increase people's satiety and prevent excessive energy intake, which is beneficial to weight loss and human health.
Dieting and weight loss methods Food selection is very important 2 1, dining time
Set an alarm clock for 20 minutes and become a slow eater again. This is one of the best habits to keep slim, so don't worry too much about the diet plan. Taste every bite of food until the alarm clock rings. Chewing slowly can give you great pleasure from smaller foods and fully stimulate the secretion of hormones in the body. Gobbling will stop these signals and lead to overeating.
Look at your thin clothes
Hang your favorite old skirt, shirt or hot pants where you can see them every day. This will keep you focused on this award. Pick a slightly tighter one, so that you can get this reward in a short time. Then dig out the skirt you wore at the cocktail party last year and try to achieve your next small and achievable goal.
Step 3 eat whole grains
Whole grains such as brown rice, barley, oats, buckwheat and whole wheat flour can help you lose weight quietly. They help to eat fewer calories and raise cholesterol levels. Many products contain whole grains, such as waffles, pizza crust, English muffins, pasta and soft whole wheat white bread.
4. Sleep more and lose weight.
Sleeping 1 hour every night can reduce 14 kg a year. A researcher at the University of Michigan calculated this conclusion based on the standard of eating 2,500 calories a day. His analysis shows that when sleep replaces idle and boring activities-including eating snacks casually as usual-you can easily reduce your calorie intake by 6%. Everyone's situation may be different, but sleep can help you lose weight in another way! There is evidence that too little sleep will stimulate your appetite and make you feel unusually hungry.
Step 5 skip bacon
Remove those two pieces of bacon at breakfast or put them in a sandwich at lunch. This simple gesture can reduce the intake of 100 calories, which is equivalent to one year 10 kg. Other sandwich ingredients can replace people's favorite bacon and have lower calories. Consider slicing tomatoes, peppers, roasted red bell peppers, coarse mustard or a thin slice of vanilla goat cheese!
Step 6 make a better pizza
Using vegetables instead of meat to make pizza stuffing can save you 100 calories in one meal. Other pizza slimming tips: eat less cheese or use low-fat cheese; Choose a thin crust like bread and use only a small amount of olive oil.
7. Here comes the soup, and the fat is gone.
Adding a clear soup every day can make you consume less calories. Consider Italian vegetable soup, tortilla soup or Chinese wonton soup! Drinking soup before eating is the best, because it can make you eat slowly and suppress your appetite. Start with low-sodium soup or canned soup, add fresh vegetables or quick-frozen vegetables and stew together. Don't put cream in the soup, or the fat and calories will be too high.
8. drinking tips: drink less sugary drinks.
Replacing sugary drinks with clean water or zero-calorie mineral water can reduce the sugar intake by about 10 teaspoon. To add flavor and fun, lemon, mint or frozen strawberry can be added. The liquid sugar in soft drinks seems to go beyond the normal laws of hunger and satiety. A study shows that people who drink soda water absorb 450 calories more every day than people who eat jelly. Candy eaters inadvertently absorb fewer calories, but soda drinkers don't. The latter gained 2.5 Jin in 4 weeks!
9. Drinking Tips: Choose tall and thin cups.
Replacing a short flat wide-mouthed glass with a tall narrow-mouthed glass can reduce the intake of liquid calories-and lose weight-without dieting. In this way, you will drink 25%-30% less juice, soda, wine or any other drinks. How did you do that? Dr Brian Wansink said that visual cues can affect whether we eat more or less. In the experiment at Cornell University, he found that everyone-even the most experienced bartender-poured more liquid into the short-legged open cup.
10, drinking tips: drink green tea.
Drinking green tea may also be a good way to lose weight. Studies have shown that it may temporarily promote human body to burn calories through the action of a phytochemical called catechin. At least in this way, you can drink refreshing drinks without worrying about taking a lot of calories.
1 1. drinking tips: drink less.
When you want to drink, drink a non-alcoholic low-calorie drink, such as soda water, instead of drinking cocktails, beer or wine directly. Alcohol contains more calories per gram (7 calories) than carbohydrates (4 calories) or protein (4 calories). Alcohol will also break your will and make you unconsciously eat the limited amount of potato chips, nuts and other foods.
12, yoga mentality
According to a study published in the Journal of American Dietetic Association, practicing yoga helps women to be lighter than others. For what? It is reported that practicing yoga often helps to form a more "careful" eating habit. For example, they tend to find a lot of dishes in restaurants, but only eat until they feel full. Researchers believe that this calm self-awareness formed by yoga can help people prevent overeating.
13, seize the "food pause"
Most people have the experience of "food pause". They will put down their forks and pause for a few minutes. Pay attention to this moment and don't take another bite. Clean up the dishes and enjoy the conversation! This is a silent signal to tell you that you are full, but you are not. Most people ignore this.
14, eating at home
Eat your own cooking at least five days a week. A survey in Consumer Report found that this is the biggest habit of "slimming winners". Sounds horrible? Cooking may be easier than you think. Convenient ingredients can be quickly made into a meal, such as teppanyaki lean beef slices, washed lettuce, cut vegetables, canned peas, fried chicken strips, or grilled salmon.