1, be sure to have a good breakfast. Ensuring the brain's demand for energy and nutrition in the morning can improve attention.
Eat a proper amount of whole wheat food within 1 hour after getting up, together with foods containing protein, a little fat and rich in fiber.
For example, whole wheat sliced bread with eggs, or nuts with oatmeal. Grains can provide stable calories, while protein and high-fiber foods can make people feel full and keep blood sugar normal. Experts point out that a healthy breakfast can speed up people's metabolism, which means that breakfast can help people consume more calories in a day.
2. Lecithin is essential for lunch. Foods rich in lecithin include soybean, egg yolk, animal liver and so on.
Because of the high cholesterol content in egg yolk, many people who are worried about obesity will throw away the egg yolk when eating eggs. In fact, so far, there is no experimental evidence to prove that eating eggs has a significant effect on cholesterol in the blood, which may be due to substances such as lecithin in egg yolk that are beneficial to cholesterol metabolism.
In addition, choline is a brain-nourishing substance to promote memory, and also has the function of preventing fat from accumulating in the liver. Except animal liver, the content of choline in egg yolk is the highest. Egg yolk also contains lutein to protect the macular of retina, which is especially valuable for students who often need to use their eyes and brains.
Dinner should be light, but you can't eat it or eat a lot.
Don't use jiaozi, steamed buns, shortcakes, snacks and other foods containing oil, sugar or meat instead of rice and steamed bread as the staple food, because their heat energy is much higher than steamed bread and rice, which is more likely to make people fat; Use tofu instead of animal food.
Replace lean pork with chicken and fish; If potatoes and sweet potatoes are useful in dishes, you should reduce the number of staple foods because they also contain starch; Often eat some kelp, mushrooms, mushrooms, fungus, konjac and other dishes. They are low in heat energy, and also have the function of filling the stomach, which is conducive to losing weight. It is best to eat low-calorie vegetables such as vegetables, laver, mushrooms and tofu first, and then start eating staple foods and animal foods, so as to ensure that the heat energy is not excessive.
4. Control the eating speed of three meals.
Most obese people overeat because they eat too fast and their brains have no time to accept the signal that they are full. If you slow down your meal, you will feel full more accurately. It is suggested to take a bite of rice, put down chopsticks, chew slowly, and then pick up chopsticks to eat a second bite after swallowing, so as to control the eating speed.
5, to control the desire to eat snacks, especially high-calorie snacks such as frying, is one of the killers of obesity.
Especially after six o'clock in the evening, remember not to eat, otherwise it will be difficult to lose weight, and all previous efforts will be wasted. Even in normal times, you should keep your mouth shut, otherwise, if you eat and drink, obesity will continue to find you.
6. Exercise must be essential.
Physical education class arranged by the school is a must! General schools have more than 2 physical education class classes every week, except in special circumstances. Except physical education class, there are many kinds of sports in the student days, and often a large group of people take part in them, and the effect will be very good, such as jogging, volleyball, badminton, kicking shuttlecock, skipping rope and so on.