For obese people, if you want to lose weight, you have to learn these 3 dietary points:
1. Eat 80% full, don’t eat to support yourself p
Normally, you should develop healthy eating habits and don't eat too full. Eight-point fullness is the best for gastrointestinal health. It can maintain sufficient gastric motility, control gastric capacity, and avoid excess calories.Don’t eat the last few mouthfuls of meat or rice just to be afraid of wasting, as this will lead to unknowingly excess calories. When we usually cook, we should cook less and choose small bowls of food to allow you to control your meal intake and achieve the purpose of controlling calorie intake.
2. Eat more vegetables to improve satiety
Vegetables generally have low calories and are rich in vitamins, such as various cabbage, tomatoes, celery, winter squash, lettuce, water spinach , broccoli, cabbage, etc. can promote intestinal peristalsis and improve constipation.
When we eat, we can eat a few more bites of vegetables to improve fullness, and eat high-calorie foods later, so that the calories will decrease after a meal, which can prevent weight gain.
3. Three meals are regular, don’t be hungry and full
Why is the regularity of three meals important? This is to maintain the normal digestive function of the stomach and intestines, and let the body know your eating pattern.
If you always have one meal without a meal, sometimes you are hungry, sometimes you eat to support yourself,This makes it easy for the body to feel trapped in famine mode, which causes the body to hoard calories every time you eat instead of maintaining a high metabolic level, which is not conducive to the development of a lean body.
In addition, you also need to develop two good habits to better maintain a good figure!
1. Develop a self-disciplined behavior: measure your weight regularly
Don’t wait until you get fat to regret it. Keep measuring your weight once a week to allow you to monitor your body and remind yourself To maintain self-discipline, not to indulge in eating and drinking.
Once you find that you have gained weight, take timely measures, such as strengthening exercise and reducing calorie intake, so as to avoid fat accumulation.
2. A life habit must be developed: keep fit and exercise
In order to maintain a strong metabolism level, it is recommended that you usually develop the habit of fitness exercise, not just sitting down. All day long. You can choose the sport you are interested in, play and exercise, and build a strong physique.
There are many options for sports and fitness. You can choose aerobic exercises such as jogging, swimming, badminton, basketball, various dumbbells, barbells and other weight training. It is recommended that each exercise time is more than half an hour, not low per week. After 2 exercises, you can lose weight and no longer regain weight.
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