Lee Jaxx
Four months ago.
Recently, many people have asked me about eating, and how to eat to lose weight shows that summer is here.
To a certain extent, summer is a relatively good time to adjust diet. Because of the weather, most people's appetite will be reduced, and neither inner hunger nor body heat storage is so strong.
But the problem in summer is that there are too many temptations.
In fact, there is no fixed formula or method that can be applied to everyone because everyone's body, needs and habits are different. I can only say something general and more specific. You can leave me a message on WeChat official account (I will tell you).
Normal diet
We often hear the saying that if we eat less recently, we should eat grass and wait until I lose 20 pounds before eating normally.
The "normal" in this sentence is actually a seriously wrong concept. The so-called normal, should be through the way of diet to maintain good operation of the body, to provide enough energy. The above sentence is normal, but it is actually a long-standing habit.
People in different regions have different tastes because of their history, culture and growing environment. Some places pursue light and original flavor, while others are thick oil red sauce. And this eating habit is often the chief culprit leading to obesity.
So what is a normal diet? Generally speaking, a normal diet means that the food you eat provides the ability that the human body needs, and at the same time it is slightly balanced.
For example, I have a friend, a girl, who loves sports. If she can walk, she won't take a bus. She disagreed and stood on her head. Her daily basal metabolism is 1200 calories (rarely). Coupled with exercise and non-exercise metabolism, it is estimated that the daily consumption is about 2000 calories.
If you eat three meals, distribute the calories of the three meals according to 600,900,500. Simply put, a bowl of rice is 300 calories, a fried chicken breast is 300 calories, a dish of garlic and broccoli 150 calories, and a bowl of salad is 50 calories. ...
My meal
It doesn't sound delicious, but it's basically the calories you can consume at noon. I haven't counted cooking oil, salt, vinegar and terrible salad dressing.
I'm afraid most people don't agree with this normal diet. After all, we haven't eaten by calculator for a long time.
Healthy diet
In my opinion, a healthy diet is very different from a normal diet. Healthy eating has a lot to do with your eating purpose.
For example, if you are a person with normal height and weight, have no special exercise and do not have a lot of fat, then your goal must be to "eat well".
In this case, basically good eating habits, that is, eating slowly, mixing meat and vegetables, having three fixed meals, not being picky about food and overeating, are enough to give you a healthy body.
Someone asked, didn't you just say something about the heat in a day?
You should know that the human body is a complex body, which has the ability of adjustment and perception that you can't imagine. As long as you keep good habits, your body will respond in time, which is why eating slowly and fixing three meals is to give your body enough reaction time.
However, if you feel that your body is too fat or too thin, or you need to adjust your body (such as lactose intolerance or gluten intolerance), then you need to adjust your diet accordingly. For example, obese people need to strictly reduce their calorie intake, ensure the calorie gap, and be careful not to be excessively hungry, so as to avoid the body regulating and reducing basal metabolism (which will be discussed in detail later).
So, your health and my health are two different things. A "healthy diet" shared by one person may cause another person to get fatter and fatter.
How to eat to lose weight
I estimate that people who need to lose weight account for most of the total demand? The audience who asked questions backstage basically wanted to be thinner. Because it contains a lot of content, I'll give you a few main points first. Starting from these points, you can't guarantee how much you will lose in a month, but this is an absolutely important first step.
1 Stay away from pasta and drink less salt and sugar.
Pasta is a refined carbohydrate, which will be more conducive to absorption. Because carbohydrates help to store fat, they should not appear in the diet of people who need to lose fat.
At the same time, under the same amount of refined carbohydrates, satiety becomes worse, but digestion is faster, that is, eating more and being hungry faster.
Eating too much salt and sugar will prevent fat from being converted into heat to be consumed by the human body, while the other will help to store more heat.
Alcohol does not directly turn into fat. In fact, pure wine is low in calories and carbohydrates. It is nonsense to say that two bottles of beer are equal to a loaf of bread, but alcohol will be metabolized by the liver first, so the metabolized fat has to be put back. Most importantly, you will eat when drinking, and alcohol will slow down your body's perception. You often eat too much when you drink.
What should we do?
Sweet potatoes and pumpkins are the best staple foods. Cooking with brown rice in the same bowl will make you feel more full than white rice.
Sodium is essential to the human body. Lack of salt is more terrible than lack of sugar. Just use as little soy sauce as possible. Remember a principle: powder seasoning is better than liquid seasoning, because powder is often put in less. Basically do not eat sugar, including watermelon, a fruit with high sugar content. The best way to eat fruit is bananas, or various berries.
Drink as little as possible, don't eat when drinking, it's best to drink vodka, which is in place quickly and has nothing to absorb. If you drink too much, you will lose the smell of alcohol.
2. Three meals are fixed, and you must never be hungry.
As I said at the beginning, the human body is a complex individual and will make complex adjustments, so people are not math problems, and sometimes simply adding and subtracting calories can't bring results.
Irregular diet will make the body adjust disorder, that is, the rhythm is wrong and it can't work normally. Many people are busy at work, skip breakfast, or work overtime at night, thinking that they should lose weight if they don't eat dinner tonight. Therefore, they have not lost weight.
Similarly, people who lose weight are also "hungry". You may think I'm talking nonsense. Aren't those stars who dig a valley every day, don't eat and eat grass thin? Let's just say that people in famine areas in Africa are all thin and die young. Besides, if this method doesn't bounce back, I'll take your last name.
The human body is very afraid of the "energy gap". Once the excessive intake is reduced, the body will send a signal to make all organs of the body start to reduce power, thus reducing the consumption needed to maintain life, while storing as much heat as possible to cope with the "famine."
When your calorie intake is below this bottom line, you will still be thin, but on the one hand, your internal organs have begun to do things with the lowest strength, which means that your blood pressure will drop, blood pressure and oxygen supply will decrease, and the visceral filtration function will weaken, resulting in skin problems and bad breath.
More importantly, once you can't hold on to it and consume more calories than the bottom line, your body will absorb and store a lot, which will directly lead to a rebound.
What should we do?
It is necessary to fix three meals. People who lose weight don't need five or six meals, just three meals. They must have breakfast and don't talk about anything. And eat as soon as possible after waking up, with protein. Studies have shown that taking protein within 30 minutes after waking up will accelerate the consumption of body fat. Milk and egg white are good sources of protein.
It can reduce the intake of dinner and fix the time of dinner. Actually, if you don't eat much dinner, it doesn't matter if you eat too late. The so-called late eating is mainly to increase the workload of internal organs, and it is not said that eating too late is easier to accumulate. The key is to find your own rhythm.
Don't worry, you can't lose weight in 28 days.
I just want to ask, did you eat that butterfly sleeve in 28 days? Did you grow that little belly in a week? Did you save that fat leg in three days?
No, then don't believe in three days of fasting, Copenhagen, and 28 days of dieting.
Losing weight is a long-term job. In theory, if you lose one thousandth of your weight every day on average, that's great. If you are 100 kg fat, it will probably take 10 months to reduce it to 75 kg (thanks to the strong support of the audience! )。 Of course, this includes body curve fluctuation, metabolic changes caused by body fat rate fluctuation, platform period, rebound period and so on. ...
What should we do?
Plan your own plan reasonably, and at the same time keep learning to adjust. You know, neither being fat nor being thin will happen overnight, but persistence will always achieve your goal. You don't need 12 weeks to complete a huge change, you need to make yourself better and better.
Set a long-term goal, change it step by step, and then throw away your scale. Weighing every day can't make you lose weight faster, but the eyes of the masses are discerning.