Reduce the intake of high-calorie foods or replace them with healthy low-calorie foods.
"Light taste is conducive to anti-obesity and weight loss"
The ancient way of longevity and health preservation in China advocated light taste, which was really beneficial to human health. Scientists point out that if you eat too much salt, you are prone to high blood pressure. Obesity is related to the change of salt. It is unhealthy to eat too much salt.
In principle, you should drink more water. Drinking too much water weakens the transport function of the spleen and stomach, causing edema and obesity. Therefore, it is required to eat light food regularly and reduce salt intake, generally 5 grams per day is appropriate.
[Scientifically arrange three meals a day to lose weight and prevent obesity]
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 the stomach has been emptied after a night of digestion, if you don't eat breakfast, then the energy consumed by the whole morning's activities.
It was completely provided before dinner the day before, which was far from meeting the nutritional needs. In the case of hunger, Chinese food is eaten quickly and much, and the intake often exceeds the sum of breakfast and lunch, resulting in redundancy of calories.
Stored in the body in the form of fat, making the body fat. Many obese people often skip breakfast to lose weight, especially young lesbians. If this continues for a long time, it will easily lead to acute gastritis, bloating, acute pancreatitis and coronary heart disease.
And myocardial infarction. 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 ideal way to lose weight, and pay special attention to it.
Eat wine and meat.
[Lose weight: 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. Gradually control the staple food at about 250~300 grams. The staple food can be wheat, rice and some miscellaneous grains, but we must strictly limit the amount of food and develop the habit of eating seven.
The habit of being full. 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. For some foods with too much fat, such as flowers
Raw, walnut, sesame and various animal oils, cream and fried foods should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
[Eating fiber to lose weight]
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 eat foods that contain more fiber to some extent.
Digest and absorb it in time, and then excrete the 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. Due to eating
Biological fiber can promote intestinal peristalsis. If eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.
[vinegar to lose weight]
Vinegar fever is rising at home and abroad. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking 15~20 ml of vinegar every day can play a certain role in losing weight.
Function. In recent years, a kind of "brown rice vinegar essence" produced in Japan is solid particles, which is easy to carry and take. Take 20 pills a day, and you will have obvious weight loss effect in one month. A kind of health vinegar made in Shanghai is also very good. In daily life,
There are many ways to eat vinegar. You can dip it in, mix it with raw food, or put a little vinegar in the soup to adjust your appetite.
[Drink some water or soup to lose weight]
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 will make the sweat glands of fat people secrete disorder, which is not conducive to body temperature regulation, especially
It is concentrated urine, and the metabolic residue is not easy to be discharged, and it can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.
Drink soup often to keep healthy. 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. Drink more soup when eating at ordinary times to reduce the intake of staple food.
Into the volume, so as to achieve the purpose of losing weight.
[Slow food to lose weight]
Slowing down the speed of eating at ordinary times can achieve the goal of losing weight. Japanese researcher Nakamura observed that the same food has the same content. Obese men eat in 8~ 10 minutes, and thin men eat in 13~ 16 minutes.
In addition, he also investigated the frequency of food chewing. The results show that obese men need 7.7 times, obese women need 8./kloc-0 times, ordinary men need 8.9 times and ordinary women need 9.4 times. Then he tried to lose weight by slowing down his eating.
The results showed that obese men lost 4 kg after 19 weeks, while obese women lost 4.5 kg after 20 weeks. Therefore, Nakamura pointed out that when food enters the human body, blood sugar will rise; When blood sugar rises to a certain level, the brain
When the appetite center sends a signal to stop eating, it often has eaten too much. So fast food can lead to obesity. If you slow down the speed of eating, you can effectively control your food intake and lose weight. Therefore, you should chew slowly when eating.
[Drink less to prevent obesity]
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.
Won't eating lean meat make you fat?
Some people think that fat contains a lot of fat, and people will get fat if they eat too much blood fat. And pure lean meat contains protein, which has high nutritional value, so the more the better. This view is actually incorrect. 1. 100g lean pork contains eggs.
The white matter is 16.7g, and the fat content is 28.8g Lean pork is actually not a food with high protein and low fat. Its fat content is even higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. Second, people's fatness is related to the calories they consume. No matter what food you eat, it won't make you slim if you don't reduce the total calories you consume every day.
Can you lose weight by drinking coffee?
Some people think that coffee can "scrape" oil and water, which has an exciting effect. Drinking more coffee may help you lose weight, but it's not. First, coffee can stimulate gastrointestinal secretion and increase appetite. Second, coffee contains caffeine, which can significantly increase the free fatty acids in the blood, which is the raw material for the synthesis of triglycerides in the liver. Third, people often add sugar to coffee. Therefore, people who like to drink coffee will not lose weight, but will gain weight easily.
Second, physical exercise.
Exercise increases energy consumption.
Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating.
Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days.
For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.
Here are some exercises that can consume 300 kilocalories:
Jog for 30 to 50 minutes.
Cycling 1 hour ~75 minutes.
Walk 1 hour ~l half an hour.
Swim for 30 to 40 minutes.
Play tennis for 45 minutes ~ 1 hour.
Jump rope for 30~40 minutes.