Weight loss experts point out that it is not enough to count calories only if you want to stay slim all your life, because many people who lose weight through dieting are thin and fat, forming a vicious circle of thin and fat. To this end, in terms of diet and weight loss, they put forward the following suggestions:

Never talk about dieting.

The most successful people who lose weight don't mention dieting, but change their eating habits and stop eating high-fat foods, desserts and snacks.

Seek truth from facts

People who want to reduce their weight to an impossible level are doomed to failure. The correct way is to make a practical process plan from the beginning, so that the weight can be reduced steadily and gradually, for example, by 0.25-0.5 kg per week.

Stop eating one food at a time.

If you stop eating too many kinds of food at the same time, you may be tempted to eat a big meal before the next meal. It's easier to quit a food.

Never give up eating.

People who eat three meals a day consume 10% more calories than people who don't eat dinner, because their metabolism will accelerate every time they eat, that is, if they stop eating, their bodies will compensate by reducing their metabolic rate.

Don't be hungry.

If you deliberately starve yourself during weight loss, your body will have three reactions: stagnant water, slow metabolism and easy temptation to eat a big meal.

Eat slowly.

Enjoy every bite of food slowly. If you want to lose weight, you must always be the last person to finish eating. People who gobble are less likely to feel full after eating and will eat more food.

Eat less fat.

One gram of fat contains twice as many calories as one gram of protein or one gram of carbohydrate. The calories contained in fatty foods are more likely to be stored in the human body and become fat. Make a "blacklist" of high-fat foods that are forbidden to eat, such as nuts, whole milk, chocolate, butter cookies, fried food and steak.

Appropriately increase the proportion of starchy foods

Complex carbohydrates contain only a small amount of fat, sugar and calories, which is a good food for weight control. The proportion of complex carbohydrates such as potatoes, rice, flour and corn should be increased in the diet. Reminder: the concept added here refers to the daily food ratio, not to increase food intake.

Shenxuan snacks

Choose to eat fried corn, rice flour cakes, vegetables and fruits without sugar.

Eat sugar wisely

It doesn't matter to add a teaspoon of sugar to porridge. But remember not to eat foods that contain a lot of sugar and fat.

Don't completely give up what you like to eat.

Find an appropriate way to enjoy your favorite food. If you like French fries, you might as well bake some French fries in the oven with only a little oil.

Failure teaches success.

Remember, losing weight rarely happens overnight. Judging from the experience of the most successful people who lose weight, they all found the most effective way to lose weight through unremitting efforts, and they must have an unshakable belief in fighting a protracted war.

◆ 8. Foods that can eat fat:

Fat is eaten, but eating it properly will also eat your excess fat. We might as well use some foods with lipid-lowering effect to help you eat body fat.

Vegetables: Garlic contains sulfur, and the sulfur-based compounds can reduce cholesterol in the blood, prevent thrombosis, help increase high-density cholesterol and help lose weight.

Cereals: Oats are rich in linoleic acid, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can lower cholesterol.

Medical experts believe that there are many effective substances in human daily diet that can reduce excess fat in the body. People can lose excess fat while enjoying delicious food. In recent years, most of the popular weight-loss products in the world are made of cereals and marine foods. For example, some diet biscuits take beans, cereals and marine foods as raw materials, extract 32 kinds of nutritional elements and unique fiber components necessary for human body to lose weight, and adjust the nutritional imbalance by absorbing excess fat in the body. A small bag of biscuits and a cup of yogurt or soybean milk for breakfast are healthy and slimming.

◆ Nine, drink more soy milk and lose weight skillfully:

Soybean saponin contained in soybean milk can reduce cholesterol and neutral fat in blood. The increase of neutral fat in human body will cause obesity, which is unfavorable to arteriosclerosis, hypertension, coronary heart disease and diabetes. Therefore, drinking more soy milk every day is good for your health.

Nutritionists believe that obesity is not overnutrition, but structural malnutrition. Due to the improvement of living conditions, people eat too many products rich in animal fat, which leads to endocrine and fat metabolism disorders, leading to fat accumulation and obesity.

Therefore, reducing the intake of animal products and increasing the proportion of natural plant foods in the diet structure are the only way to achieve healthy weight loss. Drinking fresh soybean milk regularly can balance nutrition, regulate endocrine and fat metabolism system, stimulate the activity of various enzymes in human body, decompose excess fat and enhance muscle vitality, which not only ensures adequate nutrition for human body, but also achieves the function of healthy weight loss.

◆ X. Teach you how to "eat" fat:

Eating the following foods can effectively inhibit many diseases caused by eating more fat.

Onion: contains prostaglandin A, which can relax blood vessels and lower blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 40 should eat more.

Apple: Because it is rich in pectin, cellulose and vitamin C, it has a very good lipid-lowering effect. If you eat two apples a day for a month, most people's low-density lipoprotein cholesterol harmful to the cardiovascular system will be greatly reduced, while the level of high-density lipoprotein cholesterol beneficial to the cardiovascular system will increase. Experiments show that about 80% of hypertensive patients have low cholesterol levels. Apples can help eliminate excess sodium salt and prevent leg edema. Eating 3 apples a month can keep your blood pressure satisfied. Apples rich in pectin can help the intestines combine with toxins, accelerate detoxification and reduce heat absorption.

Garlic: Sulfur-containing compound, which can reduce cholesterol in blood, prevent thrombosis, increase high-density lipoprotein and protect heart arteries.

Milk: It contains more whey acid and calcium, which can not only inhibit the accumulation of cholesterol in arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the absorption of cholesterol.

Oats: rich in linoleic acid and xanthine nucleoside, which can prevent atherosclerosis.

Corn: rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on. And has the effect of lowering serum cholesterol. Indians have almost no hypertension and coronary heart disease, which is mainly due to their long-term staple food of corn.

Kelp: It is rich in taurine and fiber algae, which can reduce blood lipid and cholesterol in bile.

Grapefruit: Acidic substances of grapefruit can increase digestive juice, promote digestive function, eliminate fatigue and beautify skin. Grapefruit is rich in vitamin C and low in sugar.

Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis.

Leek: Besides calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, leek also contains carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive fat and toxins in the intestine.

Grape, grape juice and wine contain resveratrol, which is a natural substance that can lower cholesterol. Animal experiments show that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hypertension.

Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if eaten frequently.

Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.

Carrot: rich in pectin calcium, it is excreted after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus reducing the level of cholesterol in the blood.

◆ Thirteen. Drinking time:

When you get up in the morning (start drinking after waking up)

Principle: When you just get up, your body's metabolic rate is low. Drink hot water immediately after getting up to stimulate the brain and improve the metabolic rate.

◆ Fourteen, slimming methods and rules:

1. Eat three meals as usual.

2. Two cups of hot water.

Drink it as soon as you get up, not just before breakfast.

You can't substitute other drinks.

Tip: If you drink it at the specified time, you can see the effect within two weeks.

In addition to a reasonable diet, it is more important to exercise properly. As long as you persist, you will definitely get the best slimming effect.

◆ 1 min thigh slimming exercise

Thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.

Inner side of thin thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased.

Internal and external measurement of thin thighs

Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it.