Many little sisters say that losing weight is difficult every day. Losing weight is actually not difficult. The difficulty lies in daily diet.
If you solve the problem of eating to lose weight, then losing weight will come naturally when you eat well. Then you will naturally and slowly lose weight healthily.
Today Doudou has prepared 11 ways for you to eat and lose weight. This is also the most basic principle for us to lose weight and eat. You won’t watch it over and over again while eating. As long as you follow the 11 eating methods below, you will definitely be able to lose weight. If you are losing weight and still don’t know how to eat or drink, then be sure to collect, like, and follow, and you will know how to lose weight.
NO1 Eat enough nutritionally balanced meals three times a day
The first step to losing weight is not to extremely restrict your diet, but to develop a normal eating habit of eating three meals a day. Get rid of the habit of eating snacks, drinks, milk tea, desserts, late-night snacks and junk food. Eat three meals a day, and your weight loss will be half successful.
NO2 Scientific and reasonable drinking water
Water is very important for our body's metabolism and detoxification cycle. Sufficient water is needed for the absorption, digestion, metabolism, utilization and excretion of food in our body. When losing weight, you cannot drink any form of beverages. You can only drink boiled water and tea without any additives every day. Drink about 2000 ml of water, drink 8 to 10 times a day, about 200 ml each time, chew slowly and drink slowly, don't gush.
NO3 Always use healthy cooking methods.
The nutrition and calories of the same food will vary greatly depending on the cooking and processing methods. Some foods are originally very nutritious and healthy, but they are fried and cooked at high temperatures in an unhealthy way. Calories and nutrients may vary greatly. Therefore, it is recommended to use the cooking methods of steaming, stir-frying, boiling, boiling and stewing.
NO4 Be sure to eat carbohydrate foods
Many girls completely cut off carbs or eat very little carbs as soon as they lose weight, because carbohydrates are indispensable nutrients for our brains and cells, especially girls. If they completely cut off carbs, it will cause obesity. hair loss , insufficient blood , aunt abnormality and other health problems. To lose weight, we need to reduce the intake of refined carbohydrates. We can replace part of the refined carbohydrates with complex carbohydrates and whole grains. This will not only make us feel fuller, but also provide a more balanced intake of nutrients.
NO5 Eat more high-protein foods such as meat, eggs, and milk
During the weight loss process, our body needs sufficient protein. The thermic effect of protein foods is high, because consuming protein foods requires consuming more calories, and protein foods have a particularly strong feeling of satiety. If Insufficient protein intake during weight loss will cause us to lose muscle, thus affecting the body's basal metabolism . Therefore, during the weight loss period, try to eat meat for breakfast, such as various lean meats, lean pork, beef, chicken breast, etc., and eat white meat for dinner, such as fish, shrimp, various seafood, etc. Beans containing plant protein food category.
NO6 Be sure to have breakfast on time.
Many little sisters do not have time to have breakfast because they are busy at work or wake up late. Some simply skip it or buy some sugar-oil mixture from roadside stalls on the way to work. Breakfast is very important for weight loss and the body. It will affect the body's basal metabolism throughout the day and affect our spirit and energy throughout the day. Therefore, breakfast must not only be eaten on time, but also we must eat a nutritionally balanced meal. Be sure to eat complex carbohydrates for breakfast, eat less refined carbohydrates, and avoid sugar and oil mixtures, and then combine it with an appropriate amount of high-quality protein ingredients, lean meats, eggs, and milk. Then add an appropriate amount of fresh fruits and vegetables. It is best to control the calories of breakfast to 300 to 400 calories.
NO7 Eat lunch scientifically
Drink a glass of water 30 minutes before lunch, and then drink soup as usual before meals. Try to use clear soup or soup with less oil and water.Try to eat some whole grains as staple food, because whole grains are rich in dietary fiber, which makes you feel full, and can also promote gastrointestinal motility and promote food digestion, such as multigrain rice , pumpkin rice , sweet potato rice, and taro rice. Makes a great lunch staple. Try not to eat too greasy or too full at noon. Generally, it is best to be 7 to 8 minutes full to slightly control hunger so that the body can consume more excess fat in the body.
NO8 Best dinner low carb diet .
For dinner, you should reduce the intake of refined carbohydrate foods such as rice, noodles, porridge, steamed buns, etc. Try to eat less or no rice noodles. Low-carb dinner can not only promote sleep, help control blood sugar and insulin secretion, but also promote The secretion of leptin in the body is very helpful for health and body shape.
NO9 Choose scientific snacking methods and foods.
If sometimes you feel very hungry except for three meals, it means that the nutritional food caloric mix of our three meals is not very balanced, so we need to adjust the food of the three meals. Then at this time, if you feel hungry between the two meals, you can drink first A glass of water to satisfy your hunger. If you still feel hungry, you can eat some high-fiber vegetables or low-sugar fruits. Or a few plain nuts to balance blood sugar levels and avoid overeating during normal times.
NO10 Stay away from all kinds of processed snacks
What makes you fat is not the three meals a day, but the highly processed and high-calorie snacks that you ignore. For example, the usual candies, chocolate biscuits , French fries, potato chips, pastries, desserts, ice cream, cakes and breads. These foods are particularly unsatisfying and have high calories. Many of them contain various food additives, which are easy to eat. Make you gain weight slowly.
NO11 Try to finish your dinner as early as possible.
It is best to go to bed at 10 o'clock at night. It is best to finish dinner three hours before going to bed. That is, the best time for dinner is to finish dinner at 7:00 pm. Generally, it is best to eat until 6~ 7 minutes full. Allow the body to digest and metabolize the dinner food well before going to bed, so as to prevent the intestines and stomach and other body organs from still digesting and metabolizing food at night when sleeping, which affects the quality of sleep. It also prevents unabsorbed calories from being converted into fat.
Only through a healthy diet to achieve the effect of weight loss, will be stable and will not easily rebound. You can only eat three meals a day. Plan your diet reasonably, avoid dieting if you are not hungry, and ensure a balanced intake of nutrients to lose weight healthily. This is also the most basic weight loss technique I tell you in my fat loss camp. If you don't know yet. how to eat? How to drink? How to sleep? Then hurry up and follow me. You must read my daily weight loss tips carefully.
(edited by Lan Doudou nutritionist)
