1, Diet Tips for Losing Weight
TOP 1: prolong chewing time.
Experts suggest that the meal time should be controlled for more than 20 minutes, chew slowly and achieve "weight loss while eating". Because our brains often need 20 minutes to convey the message "I'm full", we can eat less and feel full in the same time by slowing down. At the same time, the action of chewing can also make the fat on your face burn fully, giving you an unexpected face-lifting effect.
Change hands to make chopsticks. Holding chopsticks with infrequent hands will greatly slow down the eating speed, so that you won't eat too many dishes at once, and the weight of each bite will be reduced, so you can fully chew food.
2 eat high-fiber food.
★ celery ★
Maybe you don't like celery, but I have to tell you that celery is a great helper to lose weight! Celery has a low calorie value, and most of the plant fibers contained are water-insoluble fibers, which is easy to make people feel full and help promote gastrointestinal peristalsis. Some studies have also found that celery is rich in water and fiber, and also contains a chemical that can accelerate the decomposition and disappearance of fat. It is a good weight loss product and can make you chew more finely!
★ Sweet potato ★
Sweet potato is rich in nutrition. Its dietary fiber content is very high, and eating sweet potatoes often can stimulate gastrointestinal peristalsis. In addition, sweet potato is rich in oligosaccharides, which is beneficial to the growth of probiotics and the health care of large intestine. The water-soluble fiber contained in it can keep the elasticity and patency of blood vessels, which is helpful to prevent arteriosclerosis and lower cholesterol. Steamed sweet potatoes, baked sweet potatoes, sweet potato porridge and even sweet potato milk are all good choices!
There are always snacks in the bag.
Yes, you are not mistaken. People who lose weight should always have a small snack for each person and add meals to themselves between meals. One is to prevent excessive hunger, and the other is to make yourself feel full at dinner and not overeat. A moderate amount of snacks between meals can also relieve work pressure and nervousness, which is a must-have item in white-collar bags for work!
The choice of snacks between meals can be low-sugar and low-fat biscuits, dried sweet potatoes, or a small amount of original nuts, but remember not to choose candy, or you will get fatter and fatter! All snacks should be packed in small bags to avoid overeating. The time to eat snacks is also very important, remember to be two hours apart from the last meal.
★ 1 pear★
Pears are cool, can clear away heat and soothe the nerves, and a large amount of water contained in them can also play a role in resisting afternoon fatigue. It is also rich in B vitamins, which are easily absorbed by the human body and have the functions of protecting the heart, relieving fatigue and lowering blood pressure. The pectin content in pears is also high, which helps the digestion of the stomach and excretes toxins from the body. The amount of a pear is enough to resist the small hunger in the afternoon and relieve the pressure of high-intensity work.
★ 10 almond★
Nuts such as almonds are rich in protein, unsaturated fatty acids and various minerals, but they are high in calories. It is recommended to eat only a handful at a time. Almond not only has moisturizing effect, but also has good beauty effect, which can promote skin microcirculation and make skin ruddy and shiny. It is rich in flavonoids and polyphenols, which can reduce the content of cholesterol in human body and significantly reduce the risk of heart disease and many chronic diseases. Therefore, people who lose weight don't want to shut out high-calorie foods. 10 almonds are a good snack between meals.
TOP3: Get off one stop earlier and walk 10 minutes every day.
Research shows that for overweight people, walking for 10 minutes every day can significantly improve the quality of life. Take walking as a kind of exercise to lose weight, increase the stride appropriately, fully exercise the thigh muscles and avoid radish legs.
If you take public transportation, you can get off at the previous stop and walk to your destination. It takes about 10 minutes every day to make the fat burn. Walking in the morning can also refresh you and make you full of energy all day. In addition, you can carry a beautiful bag on your back to increase your load; Or gently shake while walking to exercise the muscles of your arms. If you calculate how long you sit on the stool every day, you won't want to take the bus. Leave the opportunity to gain weight to others, stand up and secretly become thin!
Keep a good posture.
There is no doubt that more than 80% of abdominal fat is caused by many bad habits in daily life, and sitting posture is the number one killer. White-collar workers in modern cities will keep sitting for almost a day. Bad postures such as hunchback and chest covering will make fat accumulate at the waist, and over time, an ugly "life buoy" will appear.
It is very important to keep yourself in good shape at all times. Adjust the chair height and computer angle in the office. At work, don't forget to straighten your back and tuck in your abdomen to make yourself look mentally comfortable, and at the same time, it can also play a role in slimming and shaping. You can lose weight by doing nothing, which is so capricious!
TOP5: Drink water and walk around the office often.
Remember to drink a glass of water no matter how busy you are at work. The main manifestation of white-collar obesity is obesity, and sedentary is one of the reasons. Afternoon tea is the time when people feel the most tired, and it is easy to eat too many high-calorie things because they are in a bad mood at this time.
Proper walking can relax the mood and relieve the symptoms of bad mood. Drinking water regularly can also reduce the damage of computer radiation to the skin. Choosing a cup of herbal tea can refresh your mind, reduce your appetite and lay a solid foundation for a seven-point full dinner.
Drink a glass of warm water before meals.
Drinking a bowl of hot soup, a cup of hot water and even eating a small apple before meals can play a very good role in increasing satiety and suppressing appetite. Because the soup is hot, when you drink it slowly, your brain thinks that your body is already eating it. When the soup is finished, the human body has begun to feel full, so it is natural to eat less dinner, thus achieving the effect of losing weight.
It should be noted that when you drink soup, you must drink it bit by bit, so that you can have enough time for your brain to convey the message of "full".
Concentrate on eating
Many people like watching TV or playing mobile phones while eating. In fact, this is the easiest way to gain weight. When people are distracted, you can't know how much you have eaten. Excessive intake will naturally lead to obesity. Concentrate on eating can make your brain pay more attention to the feeling of food, and can better send signals to you to avoid overeating caused by slow signal transmission in your brain.
Don't joke about the process of eating. Simply chew food in your mouth, or think about what you ate at your last meal before eating. You will find that the process of eating does not excite you, and naturally it will not derail your eating behavior.
Eat with a small plate.
The same food, put in a small plate, can make it look more. If your brain thinks there is enough food in front of you, it will naturally "fill up" this information, thus increasing the body's satiety.
Brush your teeth after meals
In order to get rid of the bad habit of gluttony, it is a good idea to brush your teeth immediately after meals, or brush your teeth when you realize that you have eaten too much. The refreshing feeling in the mouth will make people feel refreshed, and it is easy to have the idea of "just brushing your teeth and not ruining it because of eating snacks".
Use your favorite brushing tools and toothpaste to make yourself like the process of brushing your teeth. People who usually love sweets may wish to choose fruit-flavored toothpaste, so that the sweetness in the mouth can convey satiety information to the brain, thus playing a role in suppressing appetite.
TOP 10: measure and record your weight every day and tell the world your weight loss goal. Measuring and recording your weight every day will make you more aware of your situation. For the increase or decrease of weight, there will be a sense of crisis and satisfaction, which will make your weight loss plan controllable.
Tell your friends so that they can effectively supervise your weight loss action! When you impulsively want to buy an ice cream, your friend tells you: you are losing weight! Eating ice cream will yield 10 kg! You must have lost your desire to eat. Help yourself to lose weight better with free "labor"!
2. Can you lose weight with beauty?
Blood is responsible for delivering nutrients, oxygen, water and immune substances to nearly 60 trillion cells of the human body to maintain its function. At the same time, it circulates in the whole body, receives the old waste materials discharged by cells of various organs, and sends them to detoxification organs such as liver and kidney for excretion.
Therefore, once the blood circulation becomes worse, the necessary nutrients cannot be transported to all parts of the body, and the old waste cannot be safely discharged from the body. In this way, the old waste in the blood will gradually deposit, making the blood turbid. Chinese medicine calls this state "congestion".
All diseases begin with blood stasis, and all diseases are caused by turbid blood. Blood turbidity is the cause of many diseases such as stroke and myocardial infarction. The human body is not only prone to illness, but also causes various skin problems, such as acne or dryness and roughness, which has a bad influence on beauty. Therefore, blood is the real source of nourishing the skin, and the skin is clean and beautiful, precisely because there is a steady stream of fresh and clean water to irrigate it.
Proper body temperature will effectively filter blood, remove dirt and load, lower blood pressure and constantly update it, make blood circulation smoother, and better deliver sufficient, fresh and nutritious vitamins, oxygen, water and various beneficial trace elements to the skin. At the same time, blood nutrition can further nourish skin cells and make skin healthier, cleaner, more moist, more shiny and more elastic.
Stop absorption and promote excretion
A key point to keep blood clean is to warm the body and promote blood circulation. Another key point is to discharge the old waste in the blood. In view of these two points, regular fasting and other methods of "stopping absorption" are very effective. Basically, the more you eat, the worse your excretion. Because the blood will be concentrated in the digestion and absorption organs such as stomach and small intestine, the blood supply to detoxification and excretion organs such as large intestine and kidney will be reduced, resulting in low function.
By stopping absorption, it can promote the excretion of old waste and excess water in the body. Usually people's attention tends to focus on intake, such as eating nutritional supplements for nutritional balance, but in fact, to keep blood clean, we must first turn our attention to stopping absorbing and discharging waste.
However, fasting can only be a way to give the stomach a short rest. After conditioning, two meals a week is enough. You can't lose weight quickly by fasting for a long time. This is very dangerous and far from the original intention of healthy weight loss. Pay special attention to this.
Fasting for breakfast and losing weight
By reducing the burden on the stomach, regulating the spleen and stomach, raising body temperature and restoring warm physique. You can lose one or two kilograms a week, and the effect is immediate. I suggest you try it for a week first, and when you feel good physically and mentally, please stick to it for a month. The purpose of this chapter is to help you build confidence in losing weight, but this is only the beginning of healthy weight loss. The third chapter will tell you how to change your daily habits a little, so that you can develop a warm and thin physique that never needs to lose weight. The fourth chapter is the methods that people in the intermediate stage of healthy weight loss should use. The fifth chapter is the comprehensive method of the advanced stage of healthy weight loss. You need to work hard and persevere, and practice hard. Friends without perseverance and energy will be very effective in the third chapter, so you don't have to force yourself.