The correct way to lose weight is as follows.
The energy of the body mainly comes from carbohydrates, and eating too much fat is equivalent to gaining too much weight. Scientific weight loss is also a comprehensive process, including: drug conditioning plan, diet plan, exercise plan and time plan. Scientific diet plan: eat nutritious food in the morning, eat rich food at noon, and eat less or only fruits and vegetables at night. Exercise 5 or 6 times a week for at least 40 minutes each time, such as jogging, aerobics, skipping, brisk walking, yoga, etc. Mainly from the following aspects to lose weight:
1, scientifically arrange three meals a day
Eating is not only to fill the stomach or hunger, but also to ensure the normal development and health of the body. Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed, and pay special attention not to drink or eat meat.
2. Adjust the diet structure
The main reason for obesity is that energy intake exceeds the body's needs, and excess energy is stored in the body in the form of fat, which leads to weight gain. Adjusting the diet structure is a scientific and effective way to lose weight, including adjusting the total food intake, nutritional components and improving eating habits. According to everyone's actual situation, we can quickly calculate the total daily consumption and the demand for various nutrients through some simple methods. On this basis, we can choose food selectively, which can not only meet the needs of the body, but also avoid excessive intake.
3. Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content. Eat some spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and improving metabolic function.
4. Edible fiber
Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste.
5. Drink water or soup in moderation.
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice and winter melon soup can also induce diuresis. Proper drinking water can replenish water and regulate lipid metabolism. In addition, drinking soup is also good for human health. It is found that soup is a good appetite suppressant.
6. Ensure adequate sleep.
Ensuring adequate sleep is one of the simplest of the eight scientific and effective ways to lose weight. Adequate sleep will bring people a sense of fullness and make you lose weight more consciously. On the contrary, lack of sleep will destroy the endocrine balance, reduce the alkaloids that contribute to slimming in the body, and increase the alkaloids that accelerate hunger in the body.
7. lose weight during the best exercise period.
Exercise and fitness is like an accelerator to lose weight, which can not only lose weight quickly, improve metabolism, accelerate fat burning, but also shape the body well. However, exercise should not be carried out after meals, which is not only harmful to the body, but also greatly reduces the weight loss effect. The best exercise time to lose weight: morning: 3 hours after breakfast to before lunch; Afternoon: 3 hours after lunch to before dinner; Evening: 3 hours after dinner to bedtime.
8. Choose the right weight loss exercise.
Exercise can be divided into aerobic and anaerobic categories. Anaerobic exercise has a good effect of strengthening skeletal muscle, but for dieters, aerobic exercise is more needed to decompose body fat, because aerobic exercise helps to improve the metabolic efficiency of the human body, and it is required to exercise for not less than 30 minutes at a time, 3 to 5 times a week.
9. Appropriate drug conditioning
This can be done according to the individual's physique and requirements, and then according to the plan after consulting a doctor in a professional hospital.