Nowadays, the aesthetics of white and thin is generally popular in society. Although weight loss is a lifelong career of women, some people really do not need to lose weight.
Now to lose weight, you need to explain a number, that is, BMI index (weight ÷ height²), which is the meaning of body mass index, which is an indicator related to total body fat. The level of BMI can reflect the body shape Fat and thin.
BMI
The simplest way to lose weight is to go on a diet, but dieting does not mean not eating food or not eating staple foods. The main physiological function of carbohydrates is to supply energy to the body. It also plays a role in regulating blood sugar and blood lipids and improving the environment of the intestinal flora. Carbohydrates are divided into simple carbohydrates with high glycemic index and complex carbohydrates with low glycemic index. Simple carbohydrate absorption is fast, easy to cause blood sugar fluctuations, including white sugar and other added sugar, refined rice noodles and its products (bread, pastry) and other refined staple foods. Complex carbohydrates are absorbed slowly, and blood sugar levels are generally stable after a meal, mainly referring to coarse grains such as corn, red beans, and potatoes. Weight loss advocates reducing added sugars and matching the thickness of staple foods.
If you really need to go on a diet, you need to follow the following suggestions:
• A reasonable distribution of calories, you need to understand your daily intake of calories, too low will affect metabolism, too high will easily accumulate fat, weight loss needs to reduce calories, this You need to choose fresh, low-calorie, high-nutrient-density foods and avoid high-calorie foods.
• Choose high-quality protein and whole grains to increase high-quality protein, such as lean meat, eggs, milk, soybeans, etc. Prolong the emptying time of the stomach, and the feeling of fullness will last longer. Increasing whole grains, miscellaneous legumes and coarse grains, the dietary fiber is richer, and the blood sugar after a meal can be better controlled.
• To deal with the hunger that may occur, you need to pay attention to adequate drinking water daily to avoid the illusion of "hunger" caused by thirst.
•Vegetables are usually low in calories, and contain various vitamins, minerals and dietary fiber. They are rich in variety. There is always one that suits you. We prefer spinach, fresh mushrooms, red radish and other high-potassium vegetables to help reduce the feeling of powerlessness when hungry. cucumber and tomatoes can quickly increase satiety.
• If dieting is serious during weight loss, strenuous exercise should be avoided. Regular moderate-intensity exercise and excessively high-intensity strength training are recommended daily. Sports performance is generally poor and sports injuries are prone to occur.
• Only provides calories, but there is almost no nutrition. This is our natural enemy during weight loss, namely snacks and fried foods.
• Ensure adequate sleep, avoid or reduce smoking and alcohol habits as much as possible, exercise properly, and cultivate healthy living habits. Adequate sleep can repair immune lymphocytes, ensure the normal operation of the immune system, and strive to ensure 7-8 hours of sleep every day.
• If you feel unwell during the diet, stop immediately.
In general, dieting is really the easiest and most convenient way to lose weight, but it is not suitable for everyone, so weight loss itself is a long-term habit. The most important thing is to cultivate self-control and enjoy exercise. Attitude.
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