The dietary principle of three meals a day can be based on these 9 words: Eat well in the morning, full in the afternoon, and eat less in the evening.
However, about this "less", many fat friends have misunderstood, thinking that dinner is not that important, you can just deal with it, or even not eat it at all?
The truth is: Whether you skip dinner or go to a late-night snack if you disagree with each other, it will lead to one result - fat. Why does
say that? When losing weight, many people know that the principle is to control calorie intake less than consumption. As long as you create a calorie deficit, you will become thinner.
However, from lunch the day before to breakfast the next day, the fasting time is too long, which will not only easily lead to gastrointestinal diseases, but also prompt the body to enter a "power saving" mode and reduce basal metabolism.
In addition, due to lack of energy intake, glycogen in the body is depleted, and it will supply energy by decomposing protein, resulting in muscle decomposing , reducing basal metabolism, and thus more likely to gain weight.
Moreover, considering that can only eat from noon the previous day to the next morning, the interval is too long, and will also make you overeating , and calorie intake exceeds the standard.
1. How to eat dinner for weight loss
I said earlier that you should not diet, so how should you eat dinner for weight loss? Grasp the following three principles: when to eat , what to eat and how much to eat.
Dinner should not be too late, because it takes a certain amount of time for gastrointestinal digestion. If you eat and sleep, it will not only increase the burden on the gastrointestinal tract, but also due to lack of activity, excess calories are easily converted into fat and accumulated.
So ideally, 3 hours before sleeps . For example, if you are used to going to bed at 11 o'clock in the evening, then you have to eat dinner before 20 o'clock.
And, be sure to refuse meals that are too greasy, otherwise the fat intake will exceed the standard. This will also increase the burden of digestion, resulting in an increase in the content of bad cholesterol in the blood, increasing the risk of cardiovascular and cerebrovascular disease .
A healthy dinner should contain 3 types of food: high-quality protein + low glycemic index staple food + moderate amount of vegetables.
Specific foods, such as deep-sea fish, chicken breast, lean beef, soybeans, etc., are good protein choices; staple foods can be oats, corn, brown rice, quinoa, kidney beans, etc.; vegetables are optional Broccoli, carrot , spinach , celery and so on.
Regarding how much to eat, the calorie for dinner should not exceed 30% of the total energy of the whole day’s meals, just eat 70% full:
It is almost like the stomach is not full, but the desire to take the initiative to eat has declined, even if you habitually want to eat more , divert attention and forget to eat.
2. Proper exercise after dinner
Many people have a habit of "Ge You paralyzed" on the sofa when they are full, and occasionally a fruit or dessert. Doing this frequently will definitely lead to accumulation of fat and form a small belly.
Therefore, after dinner, you can choose the exercise method that suits you, such as walking, jogging or yoga.
As far as walking is concerned, I personally think it is also a very good form of exercise. Although the effect may not be as good as jogging, it is suitable for most people. It is simple, easy to adhere to, and knee-friendly.
However, if you want to achieve the effect of losing weight, 30 minutes after a meal, A Piao recommends you to walk fast: The speed should be at least 1 km/10 minutes. If you use a wristband or pedometer to count steps, then you have to walk 1000 steps in 10 minutes. Keep walking for more than 30 minutes.
is also ok if you want to jog. 1 hour after a meal not only promotes fat burning in the whole body, but also according to A Piao's personal experience, after a night run, there will be a very relaxed feeling and release pressure.
For girls, you can do yoga before going to bed. Relieve back pain , but also correct the usual bad posture, gentle and soothing, and also help to improve sleep quality.
3. Finally, go to bed earlier
After completing the first two steps, today is perfect. If you want to get closer to a good figure, sleep is also very important.
Have you noticed that those people who often stay up late with and are fatter? This is because after people stay up late, the secretion of the appetite-related hormone will be affected, making you want to eat high-calorie foods.
I often stay up late and consume muscle, but not much fat. Short sleep time also gives you a lot of opportunities to eat, and you will definitely gain weight.
So, if you want to lose weight, sleep well first. Regular work and rest, ensure 7-8 hours of sleep every day, and go to bed before 11 o'clock in the evening, don't know if you can do it? #Motion Star Force#
