First of all, we should establish a correct concept of slimming and start from changing ourselves.
Why do you need to change? This has to start with the reasons for getting fat. With the rise of living conditions, the geometric level of various foods increases, the comfort of living conditions, eating high-energy and high-fat foods, sitting still after meals, taking a car instead of walking, sleeping too much, sleeping too much and other bad eating structures and living habits, consuming too much energy and reducing consumption are the fundamental reasons for getting fat. Bad habits lead to the accumulation of fat day after day, and over time, it forms the whole body fat. Therefore, if you want to lose weight, nip obesity in the bud, and truly lose weight once and for all, you must find the source of your weight gain from the root, and then prescribe the right medicine, change your diet, change your habits, learn relevant weight loss knowledge, and learn weight management methods. When you insist on forming good habits for a period of time, being thin and beautiful is an inevitable result, and it can be done once and for all, so don't worry about getting fat again.
Will it be too difficult and troublesome to change it? Many people will say, "the existing stable and comfortable life has made us accustomed to it. It is too difficult to change the eating habits we have developed, and we simply don't know how to start changing." We always say, "Let's start tomorrow." On the first day of the new year, we will make a beautiful plan, such as quitting smoking and drinking, exercising and eating healthily, but usually we can only stick to it for a short time, and then we will give up and return to the original appearance after a few weeks. Although people are so lazy, we must absolutely believe that living habits are not unchangeable, and it is never too late to change. Then how can we change, how can we stick to it and not give up? The answer is gradual, and the formation of healthy living habits should be gradual. People who try to change all their living habits at once usually fail. At this time, they will blame themselves and think that their willpower is not enough. In fact, they want to do too much and too fast, and they can't adapt themselves. Obesity cannot be eaten in a day. Of course, you can't lose weight overnight. It takes a certain amount of persistence and adjustment to return to the original state of not being fat, so that every step you take, no matter how small, is closer to your goal. One small step every day, 1 month is a big step, two months, three months, and success is in sight, and you have been here for three months, making only small changes every day, and you may only spend 60 yuan every day.
Therefore, a journey of a thousand miles begins with a single step. Take Wan Li Road, and no silicon will accumulate! Change is little by little every day.
If you have the idea of changing bad diet and living habits, and intend to put it into action immediately, then you have the first condition to lose weight successfully.
Secondly, developing good eating habits is a necessary condition to prevent rebound.
First, scientific diet and balanced nutrition.
Losing weight itself is a changing process, such as changing weight, changing fat rate, changing nutritional status, changing physical condition (the process of breaking energy balance) and regulating body fat metabolism. So how to change it? Our body needs seven kinds of nutrients-carbohydrate, protein, fat, vitamins, minerals, water and dietary fiber.
Only when our diet contains these seven nutrients in an appropriate proportion can our bodies stay healthy. Among the seven nutrients, carbohydrate, protein and fat can be converted into energy. If these three nutrients are excessive, it will cause excess energy and fat accumulation, so when we lose weight, don't eat too many foods with high sugar, high protein and high fat. We should eat more foods high in fiber and low in fat.
1. Control the total energy of a day. All the energy we need in our daily activities comes from food. If food provides too much energy, the excess energy will exist in the body in the form of fat. If the energy provided is not enough for one day's activities, the body will use the stored fat to provide the energy needed, so as to achieve the purpose of reducing fat and slimming. Therefore, the daily diet should appropriately reduce energy so that the body can call fat to lose weight. It is reasonable and healthy to control the daily energy between 1200- 1500 calories to lose weight. How to calculate this energy? Generally, you can check the relevant nutrition websites, and the calories of various foods can be found. You can also ask me for a calorie and nutrition table of common foods. If you think it's too much trouble to check calories, there is another way. You can search for the food you want to eat on some websites, which have slimming index, rebound index and nutrition index. According to the colored index bar, you can well judge whether the food you want to eat is beneficial to lose weight, whether you can eat it or not, and how high the nutritional value is, at a glance.
2. Limiting carbohydrates (also called starch or sugar) is mainly staple food (rice, pasta, potatoes), and some foods with high starch content should also be paid attention to. Generally, carbohydrates provide 45-55% of the total energy, which may be difficult for you to understand. Calculating such a complicated thing, the actual amount converted into food is about 150-250g. It is found that many people do not eat staple food to lose weight, which is not good. Carbohydrates in staple food also play an important role in the body, providing people with the most direct and effective energy source. If it is insufficient, a large amount of muscle tissue and adipose tissue of the body will be used to generate energy, while too much protein and lipolysis will cause energy metabolism disorder of the body and produce some harmful substances, such as ketone bodies, thus causing acidosis. Although it is not worth losing weight, muscles and internal organs will be used for it. Therefore, it is good to lose weight. Eat some staple foods in moderation to prevent physical damage.
3. Eat a proper amount of protein (mainly provided by meat, eggs, milk and beans), because 35% of dieting weight loss is adipose tissue, and 65% is muscle tissue (mainly composed of protein) and water. Such a large proportion of muscle tissue loss does some harm to the body, and supplementing a certain amount of protein can alleviate this harm. The energy provided accounts for about 15-25% of the total energy, that is, meat is about 75- 150g/ day.
4, oil control, limit the general use of fat oil 10-20g/ day, prohibit eating fat, cream, fried food, and greasy food, such as peanuts, walnuts and other foods with high fat content should also be eaten less. 1 g oil produces about 9 kilocalories, which is twice as much as protein and sugar. Therefore, foods with high fat content are particularly high in energy, and can be directly stored as fat after being absorbed into the body, unlike excessive sugar and protein, which can only be converted into fat through metabolism.
5, to ensure adequate vitamins and minerals because of limiting energy and reducing food intake, the body is prone to lack of vitamins and minerals, so pay attention to matching when eating.
6. Increasing dietary fiber in gastrointestinal tract (mainly provided by vegetables and fruits) can reduce the absorption of fat, delay the absorption of sugar, promote gastrointestinal peristalsis and defecation, and reduce the absorption of nutrients. Foods rich in fiber include corn, oats, buckwheat, bamboo shoots, mushrooms, kelp, Chinese cabbage, amaranth, cabbage, celery and mung beans. These foods have a good weight loss effect and are easy to feel full. The amount of vegetables is 400-500 grams per day.
7. Limiting the salty taste of salt can stimulate appetite and increase weight. Eating too salty and drinking too much water, leaving sodium in the body will make the body fat, and using too much salt will easily lead to high blood pressure. one day
8. Proper drinking water can promote fat metabolism, because fat decomposition needs more water, and water can help metabolites excrete faster and prevent metabolites from accumulating in the body. The water consumption is about 1.5 liter -2.5 liter.
Above 8 points, it is clear how to control the amount of various nutrients and food. As long as you follow the above principles, eat a comprehensive and balanced diet and change your existing diet bit by bit, your slim figure and healthy life will find your door and accompany you for life.
Second, the change of bad living habits 1, three meals a day, regular quantitative fixed point, regular eating, eating at the same time and place every day, the amount of food is fixed, can keep the body in good condition, and will not lead to overeating because of irregular or excessive hunger. 2, don't eat supper before going to bed, the body needs less energy at night, especially when sleeping, energy metabolism is the lowest point of the day. If you eat before going to bed, the excess energy will be directly converted into fat and stored in the body, whether you are fat or not. For those who want to gain weight, you can eat supper in moderation. 3. Eat less snacks, sweets, sweet drinks, fried foods and foods with high energy content (peanuts, walnuts, melon seeds and chocolate biscuits). I went to the supermarket to investigate most snacks, such as biscuits, and came to the conclusion that the energy is very high, about a small packet of biscuits or chocolate (about 100- 150g), which is almost 80-90% of our normal meal. 4. Develop the habit of not being picky about food or partial eclipse. Eat a little of each food to ensure comprehensive nutrition. Don't do other things while eating, especially when watching TV. It's easy to overeat unconsciously. 6. Chewing slowly is very helpful to lose weight, which can reduce eating and make food easy to digest and absorb. Don't eat the ginseng fruit like Pig Bajie, the huge ginseng fruit, and Pig Bajie swallowed it three times. It's a pity that it has spoiled the food.
The best way to change your lifestyle is to make new habits as simple as old ones. If you want to eat healthy snacks and tea, you should put all these foods at your fingertips. For example, you can put the fruit on several tables in the living room and eat it at any time. For example, when you open the refrigerator, you will see healthy foods such as fruit, milk, soybean milk and juice at first sight, which will easily arouse your desire to eat these things. Eating them is good for weight loss and health, and can put an end to junk food. If there is still unhealthy food at home, it is recommended to empty it (don't feel bad, throw it in the trash can, those are harmful and useless things), or pack it and put it in an invisible and difficult place to get. Store more healthy natural foods, such as fruits, nuts, beans, milk and miscellaneous grains.
Third, perseverance is the only rule to control the rebound.
Once you decide to cultivate a new habit that is beneficial to you, you must stick to it. The cultivation of healthy living habits is different from sports competitions. You don't need to quit all the unhealthy foods you like at once, and you don't need to force yourself to do high-intensity exercise or long meditation every day. New living habits should be harmoniously integrated into your daily life, not contrary to it. If one day you want to work, learn painting and have dinner with your good friends, then every time, at present, as long as you work hard, study painting seriously and enjoy the good time with your good friends.
When we encourage our friends, children and even small pets to change their habits, we often take the form of rewards. So, why not use this method on yourself? When you have finished a stage of losing weight or got rid of a bad habit, you might as well give yourself a reward, take a massage, take a bubble bath, or go to a favorite cafe and have a nice cup of tea. Rewarding yourself doesn't need to be expensive, but it needs to be unusual and you like it. A new book, a CD, changing the color of your nails, walking in a quiet place, and a new healthy dessert or tea can all be rewards for achieving your goals.