1, an effective way to lose weight in winter
1, properly control appetite
People have a good appetite in autumn, and autumn is the time for tonic, so people will indulge their appetite in the name of tonic. 52% dieters claim that food is the biggest challenge to lose weight. The longer you don't eat, the stronger your desire for food. But if you eat it once soon, you can control your appetite. Therefore, it is suggested to eat less and more meals, control the amount of each meal and eat low-calorie snacks between meals, so as to solve the problem. It should be noted that the daily calorie intake should be planned in advance.
2. Pay attention to hydration
In autumn, the weather is much cooler and people sweat less, but because of the dry weather, the body is still prone to water shortage. The lack of water in human body will affect the metabolic level and reduce the efficiency of burning fat. Therefore, we must pay attention to hydration in autumn, especially after exercise. After exercise, you should replenish enough water, chew slowly when drinking water, and let your body fully absorb water.
3. Eat breakfast every morning
Don't underestimate the harm of skipping breakfast, it will weaken your metabolism. In addition, skipping breakfast will lead to overeating in the next few meals. In this way, it is not worth the loss to lose weight without breakfast.
4. Give priority to aerobic exercise.
After the weather turns cold, doing anaerobic exercise is easy to cause physical discomfort, so aerobic exercise is the first choice for weight loss in autumn, such as running, skipping rope and brisk walking. Jogging, Tai Ji Chuan, stair climbing and other projects have low impact and are also suitable for the elderly.
Step 5 stand against the wall after dinner
Sit down immediately after a meal, sitting for a long time will accumulate a lot of fat in the abdomen, and standing against the wall 15~30 minutes after a meal can help digestion and avoid abdominal obesity. Stand against the wall and pay attention to the correct posture.
When standing, turn your back to the wall and hold your hips so that your hips, back, legs, waist, head and neck are as close to the wall as possible.
Step 6 get into the habit of weighing yourself every day
The numbers on the weighing scale can serve as a warning and encouragement to people. When you see weight gain, you need to tell yourself that you must shut up and open your legs. And when you see weight loss, you have to tell yourself that you need to make persistent efforts. According to research, people who weigh themselves every day lose twice as much weight as people who don't weigh themselves.
2, the method of daily weight loss
1, scientifically arrange three meals a day
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.
This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. 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 is the best way to lose weight, and pay special attention not to drink or eat meat.
2. 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.
3. Eat more and eat less
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
4. Edible fiber
Dietary fiber can reduce weight: fiber can hinder the absorption of food, and it can absorb water and expand 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. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise.
Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.
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, winter melon soup, diuresis
Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.
Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
Step 6 drink less
The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body.
And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.
7. Eat less lean meat
100g lean pork contains protein 16g, but contains 28g fat. Lean pork is actually not a high-protein and low-fat food. Its fat content is higher than that of protein.
So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.
8. Eat more foods rich in cellulose.
Proper intake of cellulose is not only helpful to reduce the direct intake of fat in human digestive tract. At the same time, cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed of sugar molecules entering the blood, and help reduce the release of insulin, which will be very beneficial to prevent obesity, because high insulin is a signal for cells to store fat.