How to go from big fat to small fat?

When it comes to losing weight, everyone has a set of weight-loss bibles, such as: no noodles and meat, eating only lunch and two meals a day will make you lose weight, and you will succeed as long as you don't eat anything …, but these are the wrong ideas of many dieters.

Maybe a diet that teaches you to eat less or not to eat a certain food blindly can really make you lose weight in a short time, but the process of losing weight will also make you "miserable", such as the apple diet and the boiled chicken diet, which will definitely make you sick when you see apples and chicken, and when you return to a normal diet, your weight will swell up like a balloon, which is undoubtedly not worth the loss!

Therefore, a diet that can make you slim healthily and for a long time can be called an effective diet, and the secret lies in using the method of controlling diet, intelligently absorbing enough "nutrition" and reducing the absorption of "calories" to achieve the effect of losing weight and strengthening the body.

Now, let's implement this correct diet concept and the following 1 practical diet principles in our daily life, and you will find that there is really no 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, eating at night is easy to "compost", so skipping breakfast will not help to lose weight, and breakfast is the energy source of the day, so it is necessary to eat it!

2. replace staple foods with coarse 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 refined white rice with coarse foods 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. The taste should be as light as possible, with little seasoning such as salt, soy sauce or tomato sauce.

Although lettuce salad and boiled vegetables are really ideal foods for dieters, if a thick layer of salad dressing, dried meat and soy sauce is poured on them, the plan to lose weight 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 flavors, you can actually choose foods rich in natural spices such as onion, ginger, garlic, pepper, etc., which can not only make the food taste more vivid, but also be more healthy.

4. drink a bowl of soup or a cup of boiled water first, and then pick it up from the food you like.

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 dilute gastric juice and affect digestion; If you like dark food for last, you will quietly increase your food intake. Those who want to lose weight successfully, you'd better start to change their eating habits. Drink a small bowl of clear soup or a cup of boiling water at the bottom before meals, and make yourself at home if you like food. If you develop such eating habits, you can achieve the effect of reducing your diet invisibly.

5. Choose more troublesome food, such as chicken with bones is better than diced chicken.

The more you have to work hard to remove bones and pick out prickly food, the more you can delay your eating time, satisfy people's chewing desire and feel full earlier.

6. chew food at least 1-2 times before swallowing.

The smart way to lose weight is to lengthen the meal time as much as possible (a meal should take at least 2 minutes), and more importantly, chew slowly, with at least 1 to 2 bites in each bite, which can not only make you feel full earlier, but also reduce the burden on your stomach.

7. never force yourself to eat again after you are eight points full.

Eating only eight full meals is a secret recipe for many longevity people. For those who never forget to lose weight, "eight full meals" is a more convenient and effective rule than counting calories, because if the calorie intake is excessively restricted, people will often be hungry halfway. However, if you choose nutritious food to eat eight full meals, you will not feel hungry, and you can naturally lose at least about 5kcal of calories every day!

8. brush your teeth or rinse your mouth immediately after eating.

Brushing your teeth immediately after eating can not only reduce the chance of oral diseases, but also make your mouth refreshing and it is not easy to feel like eating at any time. You can prepare a set of toothbrush supplies for travel in the office to keep your mouth healthy and fresh at any time and suppress your desire to eat. If it is inconvenient to brush your teeth, at least rinse your mouth!

9. Try to avoid eating snacks, especially while watching TV.

Snacks are extremely high in calories. If you really want to lose weight, you'd better put less chips and chocolates in your mouth! Especially when watching TV, don't let snacks appear within your reach, otherwise the calories you eat unconsciously when you watch a TV or a series are amazing!

1. when you feel hungry, it's better to eat something first than to suppress muscle hunger.

Eat something selectively as soon as you feel hungry, 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 eating more, digestive juice is secreted more, and fat is easy to accumulate after food is digested and absorbed, so avoid overeating.

The following 1 methods are regarded by experts as the best way to lose weight.

Based on the average intake of 2 calories per day.

First, reduce calorie intake:

Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is calorie intake. If a person consumes 8 calories less, he can lose 1 pounds in 6 weeks; If you consume 5 calories less, you can lose 1 pounds in two and a half months. But don't lose weight too fast, otherwise it is very dangerous. It should be noted that each person should consume at least 12 kilocalories a day, if the heat supplied to the body is too small; You lose your muscles. Muscle is the key for human body to consume calories and promote metabolism.

Second, eat less than one bite of meat and lose 1 pounds in two months:

Experts point out that every gram of fat equals 9 kilocalories.

Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, if you want to lose weight, you don't have to eat less. You can substitute fresh vegetables, fruits and grains for fatty foods (such as cream) you eat every day. Experts believe that if you only eat 2-4 grams of fat every day, you can lose 1 pounds in two months. However, not everyone can lose weight by eating less fat, and if they eat too much carbohydrates, they will also gain weight.

Third, reduce food intake:

If you want to lose weight, you don't have to give up your favorite food, it is important to control it. If you prefer a certain food and eat it in large quantities, you should pay attention to reducing the portion each time. Instead of eating 2 grams of meat four times a week, you can eat 1 grams each time, so you can consume 12 kilocalories less and lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up a warning slogan to remind themselves of the weight of food intake.

4. Lose 1 pounds by eating liquid food once a day for 5 weeks:

Usually, it is very convenient to make liquid food. If you only eat liquid food or drinks once a day, you can lose 1 pounds in 8 months. Liquid food should be diversified to avoid lack of nutrition. Under the guidance of a doctor, you can even have two meals a day. You can lose 1 pounds 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 and lose 1 pounds in half a year:

Stick to walking 5 kilometers in 45 minutes once a day, five days a week, and you can lose 1 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:

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscles and make you energetic. Running, 5 times a week, 45 minutes each time, at a speed of 17 meters per minute, can reduce 1 pounds in 3 months; Dancing, 6 times a week, 1 hour each time, can reduce 1 pounds in 4 months; Swimming for 4 hours a week can reduce 1 pounds in 4 months; Cycling for one hour four times a week at a speed of 15 kilometers per hour can reduce 1 pounds in five months. If you haven't done regular exercise before, you should do less at first to avoid hurting your health. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.

VII. Strength training:

Strength training can strengthen muscles. The more muscles,

the faster metabolism. You can lose 1 pounds in 1 months by lifting weights for 45 minutes three times a week. In order to avoid hurting your body, you should ask the coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

8. Combining reducing calorie intake with walking:

Replacing Coca-Cola with soda water can reduce calorie intake by 15 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 1 pounds in three months. If you reduce more calories and keep walking, you can lose 1 pounds in 7 weeks.

Nine, reducing fat intake combined with weight lifting:

This method can consume excess fat in the body, keep a good figure, grow muscles, speed up metabolism and promote cardiovascular health. Eating 2 grams less fat every day and lifting weights for 2 minutes three times a week can reduce 1 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 plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and persist in doing it, you will certainly achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 1 kilocalories every day, take a walk three times a week, walk three kilometers in 3 minutes each time, and do weight lifting exercises twice a week for 4 minutes each time. This combination can reduce 1 pounds in 5 months. Combining the three methods at the beginning may not be suitable, so try to increase it gradually. For example, add and do one method after another. Be patient and don't rush for success.

experts point out that it is ideal for women to lose 1-.5 pounds per week, and it is appropriate for men to lose 1-2 pounds per week.