Step 1: Eat less and eat more, and increase the number of meals.
Maybe you will wonder: if you want to lose weight, why should you keep eating? This sounds really contradictory. But in fact, the metabolic rate of eating less than five or six times a day is 24 to 7 compared with three big meals a day. Doing so can prevent you from overeating after a long hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate. For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3 ~ 4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120 ~180g of chicken, fish or other kinds of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.
Step 2: Eating an ultra-low calorie diet does more harm than good.
Our bodies have "programmed" calorie requirements to ensure our basic metabolism and daily weight. If you suddenly reduce 1000 calories from your diet, your "resting metabolic rate", that is, the number of calories your body needs to maintain normal breathing, heartbeat and other basic physiological functions, will automatically decrease, because your body will mistakenly think that you are starving, and you need to balance at this time. Not only can you not consume more calories, but it will affect the normal operation of your body functions.
Step 3: Eat a lot of high-fiber carbohydrates for breakfast.
People who eat more fat will feel hungry faster. Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy. Exquisite carbohydrate foods, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts advise us to eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains, because these foods will produce relatively less insulin."
Step 4: Add a little Chili powder to the soup for lunch or dinner.
Capsaicin mixed with pepper and pepper can temporarily stimulate the body and make the body release more hormones, such as adrenaline, thus accelerating metabolism and improving the ability to burn calories. Usually people who love Chili have a low appetite, because eating spicy food makes people feel full.
Step 5: Drink more low-fat dairy products.
Compared with women who don't eat any dairy products, women who eat milk, yogurt and cheese three or four times a day can lose at least 70% fat. The reason is the calcium contained in dairy products. Women who drink dairy products three times a day and consume1.200mg of calcium will consume calories to the maximum extent, which is beneficial to health and weight loss.
Step 6: Lack of sleep will lead to metabolic disorder.
People who sleep for 4 hours or less every night will find it relatively difficult to deal with carbohydrates. The way to improve the quality of sleep is simple. Planning our day's training time early and exercising within 2 ~ 3 hours before going to bed can keep our sleep stable. At the same time, taking a hot bath before going to bed is also good. The survey shows that people who have soaked in warm water will fall asleep more easily.