is fat again? How to lose weight so as not to rebound? How to control your weight in daily life? The most important thing is to maintain healthy eating habits. Today I will take a look at it!
1, keep the calorie balance
Don’t want to be obese, we must keep one thing, that is, “the calories intake are less than the calories consumed on the day”!
So if we don’t want to be obese or weight rebound, we must ensure poor calorie or balance through moderate exercise and controlling our diet, such as maintaining exercise three times a week, 70 to 80% full per meal, and not indulging in diet, etc.
2, three meals are regular, chewing slowly
Chewing slowly chewing can increase the feeling of fullness when eating. Generally, when eating, the oral and gastrointestinal mucosa can send signals to the feeding center of the hypothalamus. As the meal time extends, the signal will act on the feeding center and produce a fullness. It takes a relatively fixed time from the start of eating to the feeling of fullness. If you eat too fast, you can easily eat too much food before feeling full, so chewing slowly can reduce your appetite.
In addition, during the process of chewing slowly, the number of chewing in the mouth increases, and the activity of the mouth can also stimulate the increase in digestion and absorption activities in the body, and the caloric consumption also increases.
In addition, during weight loss, you should eat light food, three meals a day should be regular, remember to eat less and more meals, and do not overeat.
3. It is recommended to eat more whole grain foods
cereal foods is very helpful for the normal operation of the body. Moreover, cereal foods can provide essential nutrients for the human body. You can also eat more cereal foods when losing weight.
staple food, remember "coarse grains and mixed grains and beans". Coarse grains are mainly various grains, such as brown rice , black rice , buckwheat , millet, etc.; miscellaneous grains are mainly corn, sweet potatoes, potatoes, taro, yam , etc.; and miscellaneous beans are such as black beans , soybeans, mung beans , red beans , kidney beans, etc.
4, try not to eat
html after 8 o'clock in the evening 00 o'clock in the evening 00 o'clock in the evening, that is, do not eat 3 hours before going to bed.This is because eating too late will affect digestive function and may also cause endocrine disorders, which can easily increase the accumulation of body fat or cause the body's fat to be unable to fully metabolize, which will lead to poor weight loss results.
And eating too late not only affects digestive function and causes gastrointestinal diseases; it also leads to secretion disorders, which affects the body's metabolism and thus leads to obesity.
5, drink more water, drink less sugary drinks
We all know that eating too much sweets can easily gain weight, and now many beverages contain sugar. For example, milk tea, carbonated beverage , sugar-containing juice, etc. Drinking too much will cause blood sugar to soar, which will stimulate the secretion of insulin , which will then convert blood sugar into fat.
So, what if you want to lose weight? It is recommended that you try to avoid carbonated beverages and beverages with high sugar content, but drink more water, especially before eating, so as to accelerate the movement of our stomach and intestines and enhance the body's metabolic function. In addition, drinking water before eating can reduce our hunger for food.
6, eat
at the right time to ensure that the meal time between breakfast, lunch and dinner should not be too long, that is, around 8 am, around 12 noon, and before 18 pm.
The meal time is recommended to control it to about 1 hour, and do not eat too fast or too slow. After dinner, try not to eat before going to bed, so as not to increase the burden on gastrointestinal metabolism and thus affect the weight loss effect.
Of course, when you lose weight, you must ensure a balanced diet, eat more fresh vegetables and fruits, and ensure sufficient nutritional intake. On the basis of eating normally for three meals a day, try to choose low-fat, low-salt and low-sugar foods, exercise more, and maintain active, healthy, scientific and effective weight loss habits.
