Does anyone say you are fat, or call you fat directly? If you call you Fatty directly, this is not your true friend, and a true friend will call you Fatty! ! !
Why don't you lose weight? You will say without hesitation, "Eat your rice, drink your water!"
The nutritionist teaches you how to lose weight
I can’t match the food, and I don’t have time to follow the recipe given by the nutritionist. Is it too fat to save? No,No,No, you can lose weight easily by changing your habits and improving your behavior!
The behavioral weight loss method refers to the safest, safest and most effective weight loss theory: limit energy and a balanced diet. Generally speaking The two aspects of "mouth and legs" are implemented. It has a clear intervention effect on reducing body weight and fat tissue weight, reducing visceral fat area, improving insulin sensitivity, reducing the risk of atherosclerosis, delaying aging-related diseases and extending lifespan .
At present, there are three main types: (1) The daily food types are stable, and the target intake is reduced by a certain percentage (30%-50% reduction) ; It can be reduced with each meal; it can also be normal brunch without dinner; (2) Reduce by about 500 kcal per day based on the target intake; (3) Daily energy supply of 1000～1 500 kcal. Women generally set weight loss energy at 1000~1200kcal; men generally set weight loss energy at 1200~1600kcal.
Take a monthly weight loss of 10 kg as an example, and the daily energy gap is about 1200kcal. You can reduce your dietary energy intake by 600kcal, and at the same time increase 600kcal exercise based on the original exercise volume. For example, 60 minutes of normal speed breaststroke, 50 minutes of fast rope skipping, 90 minutes of jogging, etc.
Improve habits, easily lose weight without rebounding!
1. Three meals are fixed at regular intervals
Regular meals can avoid overeating due to missed meal times and reduce the risk of gastrointestinal diseases. Maintaining proper hunger and fullness every day is not only conducive to weight control, but also can extend life to a certain extent. It is recommended to use a split plate for eating, with a proper proportion to avoid waste.
2. Coarse grains instead of refined grains
The grains are refined After processing, the content of vitamins and minerals is reduced, and the dietary fiber is reduced. Not only the feeling of fullness is poor, but the nutritional value is also reduced. It is recommended to choose oats, corn, brown rice, millet, soba noodles, whole grain buns, whole wheat bread, red beans, mung beans, etc. Miscellaneous grains, miscellaneous beans, whole grains. and alsoYou can use potatoes to partially replace the staple food.
3. Meals have vegetables
Vegetables are rich in dietary fiber, have good satiety, and are rich in vitamins and minerals. They are suitable for consumption during weight loss. It is recommended to eat more fresh vegetablesFor dishes, choose a cooking method with less salt and less oil. You can choose condiments such as ginger, chili, and pepper, which can increase basal metabolism to a certain extent.
4. Adjust the eating order
Eat fresh vegetables first, then Eat fish, meat, eggs and other protein-rich foods, and finally eat staple foods. One bite of staple food with one bite of dish is good for blood sugar stability. If you really can’t eat it, it is recommended that the rest of the food is the staple food and try to eat vegetables and protein. Develop a good habit of not eating leftovers, eat one more bite of leftovers every day, increase your energy intake by 38 kcal, gain 0.16 kg per month, gain 1.9 kg per year, and gain 19 kg every ten years.
5. Slow down eating speed.
Eat small mouthfuls, chew each mouthful about 30 times. Put your hands down when chewing food The tableware in the restaurant. Focus on the food and avoid watching mobile phones, computers, TV, etc. during meals, so as not to take in a lot of extra energy without paying attention.
6. Reject sugary drinks
Including honey water, milk tea, juice, etc. It is recommended Choose green tea, black tea, scented tea and zero alcohol beverages. You can also choose black coffee. The caffeine contained in green tea and black coffee can temporarily increase the basal metabolic rate, while suppressing appetite to a certain extent, which has certain benefits for weight loss. It is recommended to prefer boiled water. Ingest at least 2000 ml a day.
7. Reject high-fat fried and non-fried foods
FryFood and non-fried foods such as biscuits, cookies, chocolates, desserts, potato chips, short-fried bread, butter bread, non-fried instant noodles, pastry moon cakes, etc. are added with a large amount of fat during processing, which increases the energy density of the food. If the food ingredient list contains fats and sugars, choose carefully. If the energy per 100g of food exceeds 1680 kJ, it is called high-energy food and it is forbidden to eat it during the weight loss period.
8. Develop the habit of not eating casually
at any time Snacks are often not because you are hungry, but because your mouth is lonely. It is recommended to divert your attention when you are bored, such as reading a book or doing some activities. Drink water before snacking. If you have to eat it, you can choose skim milk, cucumber, tomato, soy milkWait for low-energy food. It is recommended to consume no more than 500 grams of fruit per day.
9. Arrange dinner time reasonably and refuse supper
If it’s evening Eat earlier and sleep later, and you may have a strong sense of hunger before going to bed. If you don't control well, you will eat more supper, which is very detrimental to weight loss. For dinner, it is recommended to focus on whole grains, vegetables, and low-fat meats. Do not eat high GI index carbohydrates such as rice, bread, steamed bread and high-added sugar foods.
10. Eat out at most once a week
choose meals with less oil and salt. First choice Non-fried fish and seafood or non-fried poultry, soy products, paired with non-greasy vegetables such as mixed vegetables. Reduce the intake of staple foods and reject small snacks. If you drink alcohol, reject staple foods and desserts.
11. Clean up ready-to-eat food at home
Clean up all the ready-to-eat foods at home, and no longer buy any new ready-to-eat foods, including various snacks, snacks, packaged foods, and cakes, Bulk cooked meat cooked food, etc. Empty the snacks in the refrigerator and control the desire to eat snacks.
12. Measure waist circumference every 3~5 days
Weigh every 1 week, allowing 1 to 2 catties of weight fluctuations. If you find that your weight continues to rise steadily for 2 to 3 weeks, you should reduce your food intake and increase exercise, and you will soon recover.
13. Develop exercise habits to avoid sports injuries
At least 1 hour of moderate-intensity exercise every day. At the same time, do strength training every other day. Sit for no more than 1 hour. Skipping rope can speed up the heart rate, burn fat, and exercise the whole body muscles. When climbing stairs, two steps at a time can also increase exercise intensity.
Your meal can be like this!
Choose standard discs as eating utensils, 50% of the plate area is covered with vegetables and fruits, and 25% of the plate area is made of high-quality protein Food coverage, staple foods are stacked on 25% of the plate area. Staple food, prefer whole grains, whole grains, miscellaneous beans, potatoes, etc.; choose fresh vegetables, To ensure that half is green leafy vegetables; about half a catty of fruits a day, avoid lychees, longan, fresh dates, grapes with high sugar content; high-quality protein foods can come from lean meat, poultry, fish, tofu, eggs, etc.