First of all, we should pay attention to eating breakfast regularly, especially breakfast, otherwise eating too much lunch will lead to obesity. Don't eat dinner. If you really can't help it, you can eat something with less oil.
Try to reduce fried food, even if you want to eat it, you can arrange fried food for lunch, because our stomach is not open in the morning, and it is easy to form fat at dinner because we are full and have no exercise. After eating fried food for lunch, the desire to eat fried food for dinner and midnight snack will naturally decrease. Of course, it's best not to eat.
Beans (including protein) can also be eaten, but not in excess. High-dimensional foods and low-fat foods can make your weight loss plan more effective. If you want to lose weight but have to socialize, you can refer to the following food alternatives:
1) Eat less noodles, and you can eat fruit strips (also called rice noodles or expensive dishes) and rice noodles.
2) Eat less potatoes, especially French fries, and avoid other fried foods.
3) Eat sweet potato, because sweet potato contains a lot of water-soluble fiber, which can help the peristalsis of the intestine. -200 g sweet potato mixed with milk and a little black vinegar. Drink before three meals and eat as usual. In addition to losing weight, you can also make your hair thicker! But drinking too much is not good. It is ideal to drink it three times a day! It is said that milk tea and Rene Liu eat 200 grams of baked/steamed sweet potatoes and drink a glass of milk every day to keep fit!
4) Choose high-fiber foods such as brown rice and high-fiber bread, and don't eat biscuits and white bread. Pay attention to those so-called high-fiber shortcakes. Although they are all so-called high fibers, the oil content is amazing and there are only a few fibers. Many people think it is a slimming product, which is all wet! Look at its oil content first!
5) Chew food for more than 30 seconds before swallowing, because saliva will secrete substances that help digestion at this time. In addition to reducing stomach trouble, chewing for a long time can make us feel full and eat less (eight points full), but the absorption of nutrients will not be less. (For example, when eating high-starch foods such as potatoes, especially French fries, we often don't feel full so quickly, because we haven't started to digest yet, and when we feel full, we have already eaten too much! )
6) Never eat supper (the chief culprit of belly)! If you are really hungry, have a cup of sugar-free soybean milk!
7) Choose low-fat milk instead of whole milk, and low-sugar cola instead of ordinary cola.
8) When eating salad, use apple vinegar or yogurt instead of mayonnaise sauce.
9) Eat more fruits and drink less juice, because you can absorb fiber by the way. Note that it is best to eat fruit half an hour before meals. If you can't arrange lunch in this way, don't eat it at all, and eat it before breakfast, because eating fruit after dinner will only increase the absorption of sugar, which is not conducive to weight loss and is not good for the stomach.
10) Eat more oatmeal. If you have just finished eating at home, but there is still some soup left, don't use it to cook instant noodles! Add the leftover soup to oatmeal and heat it. It's a healthy and delicious meal! Oatmeal can also help prevent heart disease!
1 1) A cup of sugar-free soybean milk a day is better than low-fat milk. Soymilk mainly squeezes soybeans rich in high-quality plant protein, as well as a large number of soybean isoflavones, soybean sugar conjugates and other ingredients. These components can inhibit the absorption of lipids and sugars in the body and play the role of burning body fat. Therefore, from the moment you drink soybean milk, these effective ingredients are playing a slimming effect at all stages of digestion → absorption → burning fat. But remember to drink slowly to absorb the active ingredients, and make sure that the soybeans that make soy milk have been peeled to avoid uric acid.
12) to reduce the absorption of white sugar, you can choose to replace sugar, preferably oligosaccharides. If you drink coffee, try to drink sugar-free slowly.
13) Drink enzymes or yogurt once a week to help gastrointestinal peristalsis and the growth of beneficial bacteria.
14) Stop eating once or twice a year if possible.
You will feel very troublesome at first, but it is only a transitional period after all. When you get used to this eating habit, you will find that it is actually very easy to lose weight, and this kind of food replacement will not have much impact on your social life.
Generally speaking, sweet potato, sugar-free soybean milk and oatmeal are the best products to lose weight. If you can stick to a sweet potato, an oatmeal and sugar-free soybean milk for two of your three meals, and the rest is eight points full, then you will find that your weight will gradually decrease.
Are you a little dizzy after reading so much? The above are the matters needing attention. Diet will simplify your arrangement:
Drink a large glass of water before getting up in the morning, eat some fruits (such as apples) after grooming, prepare breakfast, change clothes and then eat a bowl of oatmeal (no milk, only sugar-free soybean milk) or a sweet potato with a cup of sugar-free soybean milk.
Lunch is mainly low-fat and high-fiber food, and junk food is not eaten.
Dinner is mainly light, if you can eat oatmeal or sweet potato (oatmeal for breakfast and sweet potato for dinner), then the effect is more ideal.
Don't eat midnight snack. If you really can't stand it, drink sugar-free soybean milk.
Finally, there is a sentence: only by combining exercise with diet can we exercise a healthy figure.
Adjusting your eating habits will make you not fat, and you will gradually lose weight in the long run, but if you want to lose weight quickly, you still have to exercise.
If you can't spare too much time for exercise, spare at least one or two days a week for aerobic exercise, such as running, skipping or swimming. Remember that aerobic exercise is necessary to help you burn fat. Although dumbbell lifts, push-ups and sit-ups can help you shape healthy muscle lines, what you need now is to lose fat. And it should be noted that if you want to exercise to make your body more fit, you must persevere for more than half an hour at a time. Because at the beginning of exercise, the body consumes muscle instead of fat! If you only exercise occasionally, then:
Exercise a little (burn muscles)-> Reward yourself with eating and drinking because you feel that you have exercise (gain weight)-> Do some exercise (burn muscles)-> Reward yourself with eating and drinking (gain weight). ...
Think about the consequences of this vicious circle.
Basically, do aerobic exercise for two to three times a week for more than half an hour, and with the above food substitution method, you can start to see the effect in just one month. If we can persist in this way for three months, the effect will be more obvious.
Lose weight for the purpose of action. I've seen too much and thought too much, and I will continue to ask others how to lose weight here in a year or two. Why not start now? At least I can't do sports. I can start with the food substitution method. I just changed my eating habits (mainly not eating greasy food, changing some food), and my waistline decreased by two inches in one month. Then I tried adding soybean milk and oats. A month later, my stomach was less than three inches. I just adjusted my diet, not including exercise! If I had time to do exercise, I would have beautiful abdominal muscles now.
You also need to refuel!
On September 8, 2020, Nongfu Spring, the "porter of nature", officially rang the bell on the Hong Kong Stock Exchange, with a tota