How to eat to lose weight?

lose weight: control staple food and limit sweets. If the original food intake is large, the staple food can be reduced by 5 grams for three meals a day. Gradually control the staple food at about 25 ~ 3g, and staple foods such as wheat, rice and some miscellaneous grains can be selected, but the food intake must be strictly limited, and the habit of eating seven or eight points is formed. Try to eat as little or no food containing too much starch and extremely sweet as possible, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract and fruit juice sweets. Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter and fried foods should also be restrained. Non-staple food can use lean meat, fish, eggs, soybean products and vegetables and fruits with less sugar content. Dietary fiber can hinder the absorption of food, and the fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb fiber-rich food in a certain period of time and then excrete waste. People who eat more fiber in their diet chew more often, so the eating speed slows down. As a result, the small intestine can slowly absorb nutrients and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber. Lose weight quickly: the principle of "new dietary revolution" with high protein: high carbohydrate food can cause obesity, uncontrollable hunger and appetite. Therefore, limiting carbohydrate intake and absorbing a lot of high-protein foods can reduce weight and keep slim figure. The cycle of this slimming diet is two weeks. In the 14-day slimming plan, you can only eat a proper amount of vegetables, but you can eat enough milk, eggs, meat and fish. This puts the body into a state of relying on fat instead of carbohydrates to provide energy. Vinegar is popular at home and abroad to lose weight. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking 15~2 ml of vinegar every day can play a certain role in losing weight. In recent years, a kind of "brown rice vinegar essence" produced in Japan is a solid granule, which is easy to carry and take. Taking 2 capsules a day will have obvious weight loss effect in one month. A kind of health vinegar produced in Shanghai is also very good. In daily life, there are many ways to eat vinegar, which can be dipped in food, mixed with raw food, or put a little vinegar in soup to adjust your appetite. Drinking water in moderation or soup to lose weight is an essential need in people's daily life. In summer, you can eat watermelons and tomatoes to quench your thirst. Watermelon juice, winter melon soup and diuretic. Excessive restriction of water can make fat people's sweat glands secrete disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Drinking water in moderation can replenish water and regulate lipid metabolism. Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. Therefore, some obese people use soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight. Slimming tea slimming tea has been proved by functional and toxicological experiments, which can promote fat metabolism and decomposition, maintain normal physiological functions, and overcome the shortcomings of diet-substituting, foreign exchange-expelling, nerve-inhibiting and other slimming products, which destroy the diet law, reduce human function and induce other diseases. The better slimming tea products are American Dream Babel Flower slimming tea, which has no rebound, no diarrhea, no fatigue, no satiety, no anorexia and no toxic and side effects. It is a truly green and advanced slimming tea product. American Dream Babel Flower slimming tea also has pharmacological effects such as detoxifying, beautifying, whitening skin, lowering cholesterol, preventing arteriosclerosis, losing weight, anti-inflammatory and anti-aging. Contains a large number of active fat-clearing factors, which can promote fat metabolism and decomposition, accelerate the burning of excess fat in the body, and maintain the balance of fat metabolism. Fundamentally put an end to the fat accumulation in the waist, abdomen and buttocks of the human body. Slow eating to lose weight can achieve the goal of losing weight by slowing down the eating speed at ordinary times. After observation, Japanese researcher Nakamura found that the same amount of food was consumed by obese men in 8-1 minutes, while those who were thin consumed it in 13-16 minutes. In addition, he also conducted a survey on the number of times of chewing food. It was found that obese men needed 7.7 times, obese women needed 8.1 times, while ordinary men needed 8.9 times and ordinary women needed 9.4 times. Then he tried to lose weight by slowing down the eating speed. The results showed that obese men lost 4 kilograms after 19 weeks and obese women lost 4.5 kilograms after 2 weeks. Therefore, Nakamura pointed out that when food enters the human body, blood sugar will rise; When blood sugar rises to a certain level and the appetite center of the brain sends a signal to stop eating, it often has eaten too much food. So fast food can cause obesity. If you slow down the speed of eating, you can effectively control your food intake and lose weight. So chew slowly when eating. Alcohol is the main component of anti-obesity wine. Alcohol has high calorie and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of calories. Although protein, sugar and fat can also generate heat (1 gram of protein and sugar can generate 4 kilocalories each, and 1 gram of fat can generate 9 kilocalories), they contain ingredients beneficial to human body. Alcohol, on the other hand, contains only calories, which make people fat blindly. It has been calculated that a large bottle of beer is equal to about half a bowl of rice. In particular, some people like to drink after meals or before going to bed. If they often drink a lot of alcohol and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat and cause the body to gain weight. Eating lean pork won't make you fat? Some people think that fat contains a lot of fat, and people will get fat if they eat more blood lipids. And pure lean meat contains protein, which has high nutritional value, so the more the better. This view is actually not correct. First, 1 grams of lean pork contains 16.7 grams of protein, but it contains 28.8 grams of fat. Lean pork is actually not a high-protein and low-fat food. Its fat content is even higher than that of protein. Therefore, eating too much lean pork will greatly increase the intake of animal fat. Second, people's fatness and thinness are related to the number of calories they consume. Can you lose weight by drinking coffee? Some people think that coffee can "scrape" oil and water and has an exciting effect. Drinking more coffee may help you lose weight, but it is not. First, coffee can stimulate gastrointestinal secretion and increase appetite. Second, coffee contains caffeine, which can significantly increase the free fatty acids in the blood, and the latter is the raw material for the synthesis of triglycerides in the liver. Third, people often add sugar to their coffee. Therefore, people who like to drink coffee will not lose weight, but will tend to gain weight. Wear weight-loss clothes that suit you, do sports and increase energy consumption. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games, swimming, etc. It is best to finish each exercise continuously without stopping in the middle, and each exercise must consume 3 kilocalories. Usually, this kind of exercise will cause the heart to beat faster or sweat. Exercise can improve the metabolic rate of human body, but its effect is only two days at most, so the most important thing is to persevere in exercise, and if you can't do it every day, you should do it at least once every two days. For an extremely fat person, even walking may be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or we should give priority to physical load and gradually increase the amount of exercise, so as to avoid the overload of the heart and lungs or the injury of muscles and joints. Skipping rope to lose weight The following are some exercises that can consume 3 kilocalories: jogging for 3-5 minutes. 1 hour to 75 minutes by bike. Walk for 1 hour to 1.5 hours. Swim for 3 to 4 minutes. Play tennis for 45 minutes to 1 hour. Jump rope for 3~4 minutes. Fourth, the most suitable weight loss exercise for women 1. Swimming: In summer, no exercise is more economical and practical than swimming, killing two birds with one stone. It's so hot that it feels great to jump into the water. Data show that the thermal conductivity of water is 26 times greater than that of air. If the heat loss in water at the same temperature is more than 2 times faster than that in air, it will effectively consume people's heat. The test shows that swimming 1 meters in water consumes 1 kilocalories of heat energy, which is equivalent to running 4 meters on land, riding a bicycle for 1 meters, or skating for 15 meters. In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin can be relaxed and rested, so people who swim often have a smooth and soft skin." Second, mountain climbing: the effect of mountain climbing to lose weight in summer is remarkable. The sun is shining in the city, and the heat is unbearable. Go to the suburbs, where the temperature is at least two degrees lower, plus rich vegetation, fresh air, and the mood becomes very happy. When climbing a mountain in hot weather, physical exertion will increase by about 2%-3%. The best way to get rid of fat is aerobic exercise, and mountain climbing is the best aerobic exercise. Every time you climb a mountain to prepare for a rest, take a watch and test it: the heartbeat is 12 beats per minute, which can last for 1 minutes, indicating that the exercise has achieved the purpose of burning fat. Third, take a walk: friends who are too lazy to move in hot weather can take a walk, don't walk along the road, the car exhaust pollution is serious, and go to the park. Find someone with water and trees, and the ticket is not so expensive. I often go to yuyuantan park, and the ticket is only two yuan. Here is a collection of all kinds of sports and fitness programs, suitable for all kinds of people: sword-wielding, gun-dancing, Tai Ji Chuan-playing, Mulan-fan dancing; Folk dance here, ballroom dance there. Singing on the left and singing on the right are better than sleeping in at home. Other auxiliary measures to lose weight include: eating more fruits and vegetables, and eating less staple foods and sweets. However, having said that, the most important thing is "persistence". 5. Drug treatment of obesity is considered to be the result of environmental factors that cause obesity on the body, and it is also the adaptive response of human beings to intermittent satiety and hunger in the process of evolution. Drugs are used to increase energy consumption and suppress appetite. Caffeine, for example, generally increases the activity of the body through refreshing, and at the same time reduces the water in the body due to diuresis; But the latter effect can only temporarily reduce weight. The function of weight-loss drugs can not be simply considered as "reducing weight", but "keeping weight in a state of reducing weight for a long time". Most people can't keep their weight down after taking weight-loss drugs, but they rebound after losing weight. There are risks: some weight-loss products in the market contain harmful ingredients such as fenfluramine, furosemide and thyroxine. Consumers will not lose weight, but will harm their health. It is recommended that doctors and other people guide them when using drugs. Sixth, surgical treatment 1 Liposuction directly sucks off excess body fat. Tips for losing weight: The current tips for losing weight, whether you are fat above, below or all over, can restore 1% of your slim figure. If you have the following characteristics: fat lower body, soft muscles, easy phlegm and edema, eating little and not thin, cold hands and feet. 1. Take more baths or foot baths at least three times a week to promote blood circulation and strengthen metabolism. 2. Never go on a diet at random, or adopt improper weight loss methods, such as "Apple therapy" and "seven-day fasting method". Because obese people need ways to lose weight and make up for themselves in order to succeed. 3, drink warm drinks or tea, "never" drink cold drinks. Otherwise, the success rate of losing weight will be greatly reduced. 4, eat a little spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and will improve the basic metabolic function. 5, do not eat white sugar, you can use brown sugar and honey instead. Don't eat instant noodles or monosodium glutamate. If you have the following characteristics: overall obesity, strong muscles, easy sweating, easy constipation, and high blood pressure. Seven, the three most popular new ways to lose weight abroad 1. Salt therapy to lose weight: Salt therapy to lose weight is fashionable abroad recently. When taking a shower, first rub the whole body with coarse salt, then massage until the skin is reddish, and then rinse with clear water. After massage with salt, put your body in a bathtub with water temperature of 32℃ ~ 38℃ for about 2 minutes to speed up blood circulation. It is said that this diet is particularly effective in reducing abdominal fat. You can lose more than 2 kilograms in one month. Doctors believe that salt has certain permeability. It can penetrate into the skin and "extract" excess water and fat from pores, so it has a certain curative effect on obesity and alopecia (mainly scalp fat). In addition, it has the function of eliminating fatigue and lowering blood pressure. 2. fidgeting diet: foreign researchers have found that fidgeting is an important way to effectively consume heat energy. Scientists at the American Institute of Health pointed out that people who fidget indoors by tapping their toes on the floor, tapping their fingers on the table, and other neurotic behaviors consume several times more heat energy than the average person. At present, this research has been gradually recognized and mastered by people. Many people, especially obese people, keep twisting their waists and rocking their bodies when they are free, and they also keep tossing themselves when watching TV. Practice has proved that its weight loss effect is quite good. 3. Use the brain to lose weight: A physiologist abroad pointed out that even the simplest mental work may consume a lot of heat energy. Usually, the heat energy consumed by the brain accounts for about 18% of the total heat energy consumed by the body. The greater the intensity of mental labor, the more heat energy is consumed. Therefore, using this law, the brain slimming method was established. Using the brain to lose weight is to let dieters use their brains more, such as reading books and newspapers, painting and embroidering, practicing calligraphy, engaging in creation, calculating mathematics, learning technology, studying foreign languages and delving into knowledge. Let the brain run nervously every day, instead of being full and careless all day. Using the brain to lose weight is not only beneficial for obese people to slim down, but also can make the brain more flexible and effective in preventing premature brain aging. Eight, healthy weight loss methods Weight loss methods are an endless topic, explaining the constant pursuit of beauty by modern people. However, in the process of pursuing beauty and realizing beauty, how many people have neglected health, and beauty has disappeared with the reduction of health. Gradually, people began to realize that the beauty of health is the most beautiful. If you can lose weight on the basis of health and achieve the ideal effect, it will be truly perfect. So now the theme of people's weight loss method is health! Healthy weight loss methods include: 1. Healthy diet: you can't lose weight through forced dieting. 2. Healthy exercise: do aerobic exercise properly, and don't do excessive exercise, otherwise it will rebound easily. [Edit this paragraph] Principle 1. Staple food is not necessarily eaten; 2. Don't refuse meat; 3. It is forbidden to ingest sweets, wine and fruits with high sugar content; 4, can exercise to lose weight, don't diet to lose weight, can diet to lose weight, don't lose weight surgically; 5, weight loss is for the sake of beauty, but weight loss also needs to pay attention to health; 6, eat more red food, eat less high-fat food can help you gain less meat; 7. To lose weight, we must ensure the daily nutrient supply and nutritional balance of the human body, on the premise of not affecting the health of the body; 8, do not easily choose surgery to lose weight, although relatively mature, but it can not solve the fundamental problem; 9. Don't imagine that dieting, exercise and surgery can solve all your obesity problems at once. You must persevere and form healthy and good living habits. [Edit this paragraph] The most effective way to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises! The most effective exercise for losing weight