2. Control staple food and limit pure sugar and sweets. For people who eat a lot, the staple food can be reduced. First, subtract 50- 100g (1-2) from three meals a day, and gradually control the staple food at around 200-250g. Chew slowly and get into the habit of eating 70% to 80% water. For starchy and extremely sweet foods, such as potatoes, sweet potatoes, jam, juice drinks, candied fruit and other sweets, try to eat less or not, and the staple food is best mixed with coarse grains, such as millet, corn, oats and miscellaneous beans.
3. Fat should be strictly restricted, and so should animal fat. Vegetable oil is used for cooking, and it should be within the limits. Don't eat high-fat foods, such as butter, cream, cakes, peanuts, walnuts, melon seeds and fried foods. It should be banned during weight loss and restrained after weight recovery. Hyperlipidemia should limit foods with high cholesterol such as liver and viscera.
4. Change the cooking method and use less salt. While limiting fat, cooking methods should try to use less oil methods such as steaming, boiling, stewing, boiling and stopping. At the same time, it is better to put less salt, especially light salt, to prevent excessive salt and drinking water.
5. Under the control of low heat energy, increase the intake proportion of protein appropriately. Protein is the main component of human tissues. In order to protect the protein of tissues and organs in the body from being consumed, to consume body fat without damaging body muscle tissue and to maintain normal physiological functions, food should contain protein fully. Fish, chicken, beef, rabbit and other high-fat and low-fat protein meat foods can be selected, and their calories are three times lower than pork. Bean products are also good food in protein, which is beneficial to lowering blood fat.
6. Eat more fresh fruits and vegetables, konjac and seaweed foods, and increase vitamins, minerals and dietary fiber. In order to reduce the hunger caused by diet control, we can increase the amount of vegetables in dinner, such as green leafy vegetables such as Chinese cabbage, rape and celery, or foods such as kelp, fungus and konjac, or fruits and lettuce such as tomatoes and cucumbers with more water and less sugar between meals, which can increase satiety, maintain normal metabolism, reduce blood fat and lose weight.
7. Change bad eating habits and make a reasonable diet system. For obese people, three meals a day can not be less, and it is necessary to develop a good habit of timing and quantification. The habit of eating two meals together can't lose weight, but because the intake of one meal is too large, it can't achieve the effect of losing weight. At the same time, it is necessary to change bad habits such as adding meals after meals, eating snacks before going to bed, and sleeping immediately after meals.
8. It is not enough to control diet in weight loss, and it must be carried out while strengthening exercise. Exercise should be persisted for a long time, not occasionally, and strenuous exercise consumes calories, which is not helpful for losing weight. Obese people should have regular moderate exercise and physical activity within their power. If you are severely obese or older and physically weak, you should first consider brisk walking, jogging, combination of walking and running, doing gymnastics, playing Tai Ji Chuan, going up and down stairs, etc. Moderately obese people can choose swimming, playing ball games and climbing mountains. Exercise should be gradual and persistent, and should not be rushed, so as not to increase the burden on the heart and cause accidents.
9. Quit drinking. Alcohol is high in calories and easy to promote the deposition of fat in the body.
Matters needing attention
These fastest ways to lose weight are the experience of many successful dieters, and the combination of jogging and dieting is the essence of losing weight. Easily lose weight, its true meaning is to learn these weight loss truths.