Is it okay not to lose weight? I'm not fat either!

You can do without losing weight. 10 Diet Tips Eat thin. When it comes to weight loss, everyone has a set of weight loss bible, such as: no noodles and meat, only eating lunch and two meals a day will make you thin, as long as you don't eat anything, you will succeed ..., but these are the wrong ideas of many dieters. Maybe blindly teaching you to eat less or not eating certain foods can really make you lose weight in a short time, but the process of losing weight will also make you "miserable", such as apple diet and boiled chicken diet. Seeing apples and chicken will definitely make you sick, and when you return to normal diet, your weight will swell like a balloon, which is undoubtedly not worth the loss! Therefore, a way to lose weight that can make you slim down healthily and for a long time can be called an effective way to lose weight, and the secret lies in using diet control to intelligently absorb enough "nutrition" and reduce the absorption of "calories" to achieve the effect of losing weight and strengthening the body. Now, let's implement this correct diet concept from daily life and the following 10 practical diet principles, and you will find that you really don't need to go hungry to lose weight! 1. Have a good breakfast, a full lunch and a small dinner. According to the research report of American physiologists, the metabolic rate of human body is better in the morning than in the afternoon, and higher in the afternoon than in the evening. In other words, it is easier to "compost" at night, so skipping breakfast is not helpful to lose weight, and breakfast is the energy source of the day and must be eaten! 2. Use coarse grains instead of staple foods, such as brown rice and whole wheat products. Sweet white rice is the staple food that China people are used to eating. However, in the process of making white rice, bran and germ rich in fiber and vitamins will be ground off, so eating white rice can only get calories, but not nutrition. Therefore, you'd better change your eating habits and replace polished white rice with coarse grains such as brown rice and whole wheat products. Not only can you eat more nutrients, but dietary fiber can also prevent constipation, colorectal cancer and cardiovascular diseases, which is also beneficial to people who want to lose weight. 3. Taste as light as possible, and add less seasonings such as salt, soy sauce or ketchup. Although lettuce salad and boiled vegetables are really ideal foods for dieters, if you pour a thick layer of salad dressing, dried meat and soy sauce on them, the weight loss plan will be completely broken, because all seasonings such as oil, salt, sugar and monosodium glutamate are high in calories! If you are used to eating heavy-flavored foods, you can actually choose foods rich in natural spices, such as onions, ginger, garlic, peppers and so on. This can not only make the taste of food more vivid, but also healthier. Drink a bowl of soup or a cup of boiled water first, and then choose from your favorite food. When eating, are you used to saving your favorite food for last? Even if you are full, don't forget to have a bowl of hot soup? In fact, these wrong habits are the reason why you can't lose weight! Drinking soup after meals is easy to make people overeat, and it will also dilute gastric juice and affect digestion; If you finally like dark food, you will quietly increase your food intake. Those who want to lose weight successfully, you'd better start changing your eating habits. Drink a small bowl of clear soup or a cup of boiled water at the bottom before meals. If you like food, please make yourself at home. If you develop such eating habits, you can achieve the effect of reducing your diet invisibly. 5. Choose troublesome food, such as chicken with bones is better than diced chicken. The more you make great efforts to pick out bones and thorns, the more you can delay eating time, satisfy people's chewing desire and feel full earlier. 6. Chew 10-20 times at least before swallowing food. The smart way to lose weight is to prolong the meal time as much as possible (a meal needs at least 20 minutes), and more importantly, chew slowly, with at least 10~20 bites per bite, which can not only produce satiety early, but also reduce the burden on the stomach. 7. Never force yourself to eat again when you are eight points full. Eating only eight full meals is the secret of many longevity people. For those who never forget to lose weight, "eight full" is a more convenient and effective rule than counting calories, because if the calorie intake is excessively restricted, people often feel hungry halfway. However, if you choose nutritious food to eat eight full points, you won't feel hungry, and you can naturally reduce at least about 500 kilocalories every day! 8. Brush your teeth or rinse your mouth immediately after eating. Brushing your teeth immediately after meals can not only reduce the chance of suffering from oral diseases, but also keep your mouth fresh at any time and make it difficult to eat. You can prepare a set of travel toothbrush in the office to keep your mouth healthy and fresh at any time and suppress the idea of eating. If it is inconvenient to brush your teeth, at least rinse your mouth! 9. Try to avoid eating snacks, especially when watching TV. Snacks are extremely high in calories. If you really want to lose weight, you should eat less potato chips and chocolate! Especially when watching TV, don't let snacks appear within your reach, otherwise the calories you unconsciously consume while watching TV or series are amazing! 10. When you feel hungry, you'd better eat something first, not fight against muscle hunger. When you feel hungry, eat something selectively, such as tomatoes, skim milk or boiled eggs, so as to avoid eating and drinking when you are extremely hungry. Because a big meal is more likely to make people fat than 3-4 small meals, because the more you eat, the more digestive juice is secreted, and the fat is easy to accumulate after food is digested and absorbed, so you should avoid overeating. The following 10 methods are considered by experts to be the best way to lose weight. Based on the average intake of 2000 calories per day. 1. Reduce calorie intake: Nutritionists believe that whatever you control-protein, carbohydrates or fat-will ultimately reduce calorie intake. If a person eats 800 calories less, he can lose 10 pounds in 6 weeks. If you eat 500 calories less, you can lose 10 pounds in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism. Second, eat less 1 meat and lose 10 pounds in two months: experts point out that every 1 gram of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein have much lower calories per gram, about 4 kilocalories. Therefore, it is not necessary to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you can lose 65,438+00 pounds in two months. However, not everyone can lose weight by eating less fat. If they eat too much carbohydrate, they will also get fat. Third, reduce food intake: If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you like a certain food and eat it in large quantities, you should pay attention to reducing the amount each time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake. Four, 1 meal every day, liquid food for 5 weeks, minus 10 pounds: usually it is very convenient to make liquid food. If you only eat liquid food or drink once a day, you can lose 10 pounds in 8 months. Liquid food should be diversified to avoid lack of nutrition. Under the guidance of a doctor, you can even eat two meals a day. This can reduce 10 in five weeks. However, it is necessary to ensure that the selected liquid food can provide nutrients and protein needed by the body, and ensure three meals a day. 5. Walk for 45 minutes, lose weight for half a year 10 pound: every day 1 time, 5 days a week, walk 5 kilometers for 45 minutes each time. This can reduce 65,438+00 pounds in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating. 6. Regular exercise: Regular exercise 3-5 times a week is a good way to reduce fat, lose weight, gain muscle and make you energetic. Running five times a week at a speed of 170 meters per minute for 45 minutes each time can reduce 10 pounds within three months; Dancing, 6 times a week, each time 1 hour, can reduce 10 pounds within 4 months; Swimming for 4 hours a week can reduce weight 10 pounds within 4 months; Cycling four times a week, each time 1 hour, each hour 15 kilometers, can reduce 10 pounds in five months. If you haven't done regular exercise before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake, which will not achieve the goal of losing weight. Seven, strength training: strength training can strengthen muscles. The more muscles, the faster the metabolism. Lifting weights for 45 minutes three times a week can reduce 10 pounds in 10 months. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to maintain the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased. Eight, reduce calorie intake combined with walking: replacing Coca-Cola with soda water can reduce the calorie intake of 150 kcal per day. If you add five 45-minute 5km walks a week, you can lose 10 pounds in three months. If you reduce more calories and keep walking, you can lose 10 pounds in 7 weeks. 9. Reduce fat intake and weight lifting: This method can consume excess fat in the body, maintain a good body shape, grow muscles, accelerate metabolism, and promote cardiovascular health. Eating 20 grams less fat every day and lifting weights for 20 minutes three times a week can reduce 10 pounds in three and a half months. X. Best choice: According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goals of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the calorie intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can be reduced by 10 in five months. It may not be appropriate to combine the three methods at first, so try to increase them gradually. For example, add and execute methods one after another. Be patient and don't rush for success. Experts point out that it is ideal for women to lose 1-0.5 pounds per week, and it is appropriate for men to lose 1-2 pounds per week.