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Can you lose weight by eating less than one meal? What kind of eating habits can I develop to lose weight?
Diet is a matter of great concern to the small partners who lose weight. It is said that eating less and exercising more can help them lose weight. Of course, this is no problem, but many small partners have fallen into a misunderstanding in losing weight. One of the most common situations is to eat less than one meal. Can you lose weight by eating less than one meal? What kind of eating habits can I develop to lose weight?

1, diet is very important

Tucao 1: After this meal, you are waiting for the next meal. Are three meals easy to eat? Is it easy?

If you miss a meal, which meal will you miss? If you eat less "breakfast", no wonder you can't lose weight!

"Breakfast" is the first meal in a day, and the most important meal is a meal that can be eaten as safely as possible. From last night's dinner to today's breakfast, I have been on an empty stomach for nearly 12 hours. In particular, you need to eat a hearty breakfast to wake up the internal organs that are still in bed, help start the metabolism of the whole day, and replenish your body energy!

If you don't eat a meal, you will purr before you eat the next meal. At this time, you can't help eating a few biscuits or cakes, which may be more calories than eating a dinner! Even if you really try to get to the next meal, you may eat more because of hunger!

In short, don't think that you can lose weight by eating one less meal. The total calories added up all day is the truth of getting fat or losing weight.

Slot 2: In order to lose weight, I changed from Bai Gujing to white rabbit essence. When there is no meat to eat, only my meat is with me!

Is the meat fat? Meat is high in calories? I didn't ask you to eat more, nor did I ask you not to eat! When you lose weight, eat some meat properly, and add some protein and fat, which can maintain the vigorous metabolism of the body, so that even if you lose weight, it will not rebound.

Popular science time:

A recent study in the American Journal of Clinical Nutrition made a long-term analysis of meat eating and weight gain, and the conclusion was completely different from that reported by conventional media. At present, the popular view is that weight control must control the intake of "calories", but the new conclusion emphasizes the importance of meat. Only by controlling the intake of meat can we lose weight drastically.

The recommended meats are fish, shrimp, aquatic products, chickens, ducks, geese, poultry, pigs, cattle, sheep and livestock.

Tucao 3: Sao Nian doesn't know the taste of rice. In order to lose weight, she said with tears, "Oba, I'm not hungry"!

"Here comes the meal, run!" In order to lose weight, many sister papers regard staple foods such as rice as monsters, but they can't lose weight without eating staple foods!

Popular science time:

Rice can provide starch and belongs to a kind of carbohydrate. Carbohydrates can be divided into sugar (including monosaccharide and disaccharide), starch and dietary fiber, among which sugar, syrup and honey are rich in monosaccharide or disaccharide, while white rice and root vegetables are rich in starch and dietary fiber. According to nutritionists' research suggestions, carbohydrates should account for 60%-70% of the total energy in our daily diet.

It is beneficial to reduce dietary metabolism.

With the increase of the number of meals, the body's metabolic efficiency is higher, and it can burn more body fat and inhibit fat accumulation.

Eating less and eating more is a healthy diet advocated by the weight loss community, which can accelerate the metabolism of the body and promote the burning of fat.

First of all, you should know how many calories you should eat every day (measure how many calories you eat every day so that you won't get fat), and then divide the calories into several parts and eat them separately. The ideal number of meals is 5-6 times a day, but for convenience, the editor suggests dividing it into 3-4 times.

Taking the daily intake of calories 1500 calories as an example, the distribution is as follows:

Three meals: 600 calories for breakfast, 500 calories for lunch and 400 calories for dinner.

4 meals: 1 meal, 600 calories, 2 meals, 400 calories, 3 meals, 300 calories, 4 meals, 200 calories. The calorie intake of each meal will not be much different, but it will decrease from morning till night. Colleagues who can appropriately reduce their food intake will inhibit the accumulation of body fat.

Cooking style is very important.

The same food, different cooking methods will cause huge differences in calories. For example, the heat of fried chicken legs is as high as 350 calories, while the heat of boiled chicken legs is only about 180 calories. Generally speaking, the heat of mixing, steaming, boiling and stewing will be less than that of frying, frying and baking.

In addition, spices and side dishes are also important factors affecting food calories. For example, the way of thickening will increase heat because of the increase of starch; Another example is that the vegetable salad is eaten raw and has low calories, but if the salad dressing such as Thousand Island Juice is added too much, it may greatly increase the calories. (Comparison of cooking methods and calories: stir-frying, stewing, stir-frying and roasting) It is easier to lose weight by chewing slowly.

When eating, it takes about 20 minutes for the brain to get the signal of "full". Chew slowly, so that food is digested and absorbed faster, blood sugar rises faster, it is easier to excite the satiety center and stop eating earlier. On the contrary, gorging will only make you overeat. Chew gracefully, enjoy the taste experience brought by food, and lose weight beautifully.

The ideal number of times to chew a bite of food: 30 times.

Sweets can be safely eaten.

Sweets and snacks are girls' favorite, but they are enemies to lose weight. Researchers in Tel Aviv have found that eating sweets for breakfast can help people lose weight and keep fit. In this study, some participants added biscuits, cakes or chocolates to their breakfast. After 32 weeks, each of them lost18kg, and even more surprisingly, they kept it. The researchers concluded that eating sweets in the morning when your body's metabolism is at its best will help you suppress your craving for sweets all day. And those who go on a diet may soon deviate from their weight loss plan.

Step 2 sleep to lose weight

Sleeping can lose weight.

Scientific experiments have proved that during deep sleep, the human brain secretes a large amount of growth hormone, guiding the body to convert fat into energy. When people don't get enough sleep, a growth hormone called auxin will surge in the body, which will greatly increase people's appetite; At the same time, the level of a "leptin" in the body will drop. This "leptin" is responsible for sending a signal to people that they are full. Its reduction means that your perception of whether you are full or not will be reduced, and it is easy to overeat. In addition, when you don't have enough sleep, you not only want to eat, but also want to eat less healthy foods, especially simple carbohydrate foods, such as chocolate, pasta and candy, because they can be converted into energy faster. In this way, how can you not be fat if you sleep less and eat more? Therefore, mm try not to stay up late. Staying up late will not only make your skin worse, but also make you fat. Come and try the lazy sleep slimming method, make your skin moist, and you can form an easy-to-lose physique.

Sleep and lose weight

1. Sleep for 7 hours.

Women's healthy sleep time is 7.5 hours, and people are easy to enter a deep sleep state within 7.5 hours. In the case of deep sleep, hormones that guide the body to convert fat into energy will increase. So you can burn fat even if you don't exercise. In addition, domestic experiencers have also proved its effect. The experiencers used it for 2 months, and the average weight loss was 3.5KG, and the maximum weight loss was 5.5KG, which was 2 times smaller.

2. Go to bed before eleven o'clock

If you want to lose weight by sleeping, try to sleep before eleven o'clock in the evening, because nine to eleven o'clock is the prime time for lymphatic detoxification, helping the body to expel toxins and accelerate metabolism. At this time, you should listen to some quiet music to help you sleep.

Drink a glass of milk

Milk contains some substances, which play a role in calming and hypnotizing, and at the same time eliminate tension. Helps to soothe nerves and improve sleep quality.

4. Develop good bedtime habits

From 45 minutes before going to bed, you can do some activities that are conducive to sleep, such as reading books and taking a bath, so as to relax your body and prepare for sleep. Remember to turn off the TV and computer when you sleep, and turn the mobile phone to mute, which can prevent the eyes from feeling the light, send the wake-up signal to the brain, and reduce the secretion of melatonin, a hormone that promotes sleep.

5. Find the sleep time that suits you best.

Not every woman needs only seven and a half hours of healthy sleep. Some people need nine hours. If the alarm clock in the morning is difficult to wake you up, it means you need more sleep time. Try to go to bed 15 minutes earlier gradually until you find the most ideal sleep time. This process takes about 1 week.