1, dietary precautions
Losing weight is a long-term plan. You can't lose weight without eating for a few days! But if you make a lot of efforts and nothing changes, it depends on whether there is a problem. The most common problem is your diet plan.
According to Japanese media reports, when we noticed that she was slim and envied by others, it was not others who were making progress, but us who were regressing! Think it doesn't matter? Generally speaking, muscle is heavier than fat. So, even if I lose fat, I still can't feel any change. But on the other hand, if you have more fat and your weight hasn't changed, you must find the reason from your diet! Below, Japanese media summarized four common dietary misunderstandings for us. Friends who lose weight may wish to have a look!
1, no high protein intake. To keep a slim figure, enough calories are essential. Therefore, we should eat more high-protein foods, maintain enough muscle mass and promote good metabolism. If the content of protein is reduced, it will cause muscle relaxation and affect health.
So be sure to eat more low-fat and high-protein foods such as beans, eggs, chicken breast and lean beef. In addition, keep the fish above 100g every day to supplement protein and promote metabolism.
I ate too much breakfast. In order to maintain the biological clock in the body, you must eat breakfast, but it is useless to eat too much. Because morning is the peak of excretion, if excretion is too frequent, it will cause digestive dysfunction and indigestion.
According to the latest time nutrition, the protein activity of 12 is relatively quiet from 3: 00 pm to 3: 00 pm. Therefore, we should eat more lunch instead of breakfast and dinner.
3. Eat sweets on an empty stomach. Some friends always unconsciously eat sweets such as sugar and bread on an empty stomach. You know, eating sweets on an empty stomach will lead to a sharp rise in blood sugar, which will lead to skin relaxation and even "premature aging" over time. Therefore, we must avoid eating sweets on an empty stomach.
The best food on an empty stomach is rice balls. Polished rice contains substances with high cellulose content such as "resistant starch", which will not lead to an increase in blood sugar.
4. The artificial sweet seasoning made of Siraitia grosvenorii contains less sugar and is beneficial to the body. However, if it is a sweet blend made of cold water, you need to pay attention. According to the report of Purdue University's research team, artificial sweet concoctions will cause physical and brain dysfunction, trigger the urge to eat sweets, reduce hormone secretion, and affect the normal regulation of blood sugar and blood pressure. Therefore, in daily life, we should eat less cold drinking water, snacks and other foods.
Sometimes, long-term eating habits in order to lose weight are the chief culprit leading to obesity and skin relaxation! Therefore, friends who lose weight must form good eating habits and get out of the misunderstanding of eating in order to have a slim figure.
While losing weight, you can't lose weight without a plan like a headless fly. Here are seven slimming tips about diet to make your diet more systematic and healthy.
Tip 1: Stay flexible. Your weekly diet should be flexible in order to adapt to changing moods and skillfully control your appetite. Be flexible and write down all kinds of healthy breakfast, lunch, dinner and snacks. Eating less and eating more meals is the key to healthy weight loss. Dieting and losing weight can easily lead to hunger and overeating. Don't spend more than 3 hours every two meals, which will help to keep blood sugar and metabolism stable and help to lose weight. It is best to choose fruits and vegetables rich in cellulose or low-fat yogurt rich in calcium as snacks between meals. These foods are full and thin!
Trick 2: When ingesting carbohydrates, the consumption time of carbohydrates has a great influence on weight loss. Don't think that you can lose weight without eating carbohydrates. Eating them in moderation is a wise choice. Breakfast and morning snacks should contain healthy carbohydrate foods, such as oatmeal and whole wheat bread. And it is best not to eat carbohydrates for dinner.
Trick 3: Search for weight loss recipes online. In this era of developed Internet, you can learn a lot of information from the Internet, including healthy eating. However, don't choose some recipes with very low calories in order to lose weight quickly, which will only make you lose weight because of insufficient energy intake. A diet with balanced nutrition and reasonable calorie control is very beneficial to lose weight!
Trick 4: protein food is indispensable. Protein-rich foods include low-fat milk, lean meat and beans. Be sure to add these foods to your diet, which will play a great role in increasing satiety and reducing fat formation.
Trick 5: Vegetables and fruits are very important. Vegetables are low in calories and rich in cellulose, which can greatly increase satiety without causing too much calories. Eating a fruit before meals is also a good way to increase satiety and reduce food intake. MM who lose weight should eat more fresh fruits and vegetables, which is the healthiest diet food. Drink more water and eat more fruits. Don't deliberately go on a diet, eat a little even if you are not hungry. Avoid eating too much greasy food, and try to eat more fruits and vegetables.
Trick 6: Learn about diet foods If you don't know what to eat to lose weight, you can refer to some books to get this knowledge. Many books on healthy eating will have various diet and weight loss menus, which I believe will help you. Once you know the general idea of the diet plan, you can completely innovate your diet according to your personal preferences!
Trick 7: Nutrition should be balanced. Is weight loss calorie, fat content and carbohydrate content? If you are not sure which food suits you best, you can boil down all the diets to a balanced diet. Don't just eat fruits and vegetables without meat. Fat, protein, cellulose and carbohydrates are all essential nutrients for human body. Only by ensuring adequate intake of these nutrients can we lose weight more easily.
Getting out of the misunderstanding of losing weight and cooperating with the correct diet plan will make your road to losing weight smoother.
2. Ways to lose weight without rebounding
First of all, the fatigue of a day will be relieved on the same day.
Urban women who study, work, do housework and raise children are facing all kinds of life pressures. Unconsciously, these stress and fatigue substances gradually accumulate, which not only makes you physically weak, but also causes shoulder pain and low back pain, and your legs are stiff because of edema.
Edema is a chronic obesity problem. Due to the poor circulation in the body, the lymph is not smooth, the body fluid stays, and toxins, fat and excess water are constantly squeezed out, which becomes hateful orange peel tissue.
It seems that obesity caused by fatigue and stress is quite obvious. If neglected, it will lead to many life diseases and worsen skin and hair quality.
Just go home from work every day, preferably a half-length bath, which can promote blood circulation, disintegrate fatigue substances in the body and improve metabolism, and has a good effect on reducing swelling and losing weight. If you are too busy or unable to take a bath, soak your feet for at least 10 minutes every night.
Second, take the oriental diet as the center and eat vegetables first.
The eastern diet is more balanced than the western diet, and the calorie and lipid content are relatively low. It is best to give priority to the oriental diet when losing weight. Although western-style fast food is very convenient, it is easy to make you gain weight quickly!
Another important thing is the diet order. At the beginning of dinner, eat salad, slimming soup and other foods cooked with a lot of vegetables. Eat vegetables first, which can slow down the rise of blood sugar level and avoid a large amount of fat synthesis in the body. The fiber of vegetables will make you full first, and the amount of food will naturally decrease.
Third, avoid "catching a cold" when losing weight
Speaking of the natural enemy of losing weight, it is "cold". When the body is cold, the calorie consumption rate will slow down and it will become easier to gain weight. In addition, water and fat also accumulate very quickly, and the problems of edema and obesity line become more serious.
For MM with hypothermia, often cold hands and feet, or even cold constitution, you can keep your baby warm, hair dryer and abdomen belt at any time. With these gadgets, you can warm the core of your body, promote blood circulation, and even warm your fingers and toes. The basal metabolism is greatly improved, and it is easier to lose weight.
Fourth, 65438+ do moderate exercise 0-2 days a week.
When it comes to losing weight, eating alone is not enough. You must exercise your muscles through exercise. After the muscle mass returns to normal, the metabolism will increase and the fat will naturally decrease. In this way, you can control your energy intake and consumption and lose weight together.
You don't need to be too intense to do weight loss exercise. It is not that the greater the intensity, the better. The more you do, the better. Just do it moderately. Try not to feel too hard after you finish. Especially those who don't like sports very much and are not good at sports, they should choose something relatively relaxed at first, such as walking, stretching, simple yoga and so on. Take 1-2 days a week to do it, and keep breathing while doing it, which is enough.
Fifth, keep enough sleep and live a regular life.
Eating disorder, lack of sleep and often staying up late are all common lifestyles of modern urban women. Irregular living habits are not only bad for losing weight, but also cause constipation and aggravate obesity.
The combination of diet and exercise has always been the two major factors to lose weight, but compared with this, when to get up, when to sleep, when to eat and so on. What must be done in daily life is more important. Weight loss should be based on life, starting from life and not divorced from life!
Irregular lifestyle is absolutely impossible for you to have a long-term slim figure without rebounding to lose weight. Before starting the diet and exercise weight loss plan, let's adjust our daily routine!