What if you want to eat and are afraid of gaining weight?

Answer! Losing weight is called a project. Why? Because if you want to lose weight, you must stick to it. If you want to forget it tomorrow today, no matter how good the method is, I have probably summarized some methods, and I have used them, but I can't stick to them. I wish you success in losing weight! ~ ■ Staple food is easy to lose weight. People's daily staple food is rice, steamed bread and various kinds of rice and noodles, which are rich in nutrients, such as starch, protein and vitamins. , and are the main sources of human thermal energy. Therefore, in dieting to lose weight, many people control and lose weight by reducing the intake of staple food. However, when making staple food, if the following production methods are adopted, the staple food eaten every day can become diet food. The method is: put the cooked rice and steamed bread in the refrigerator and store it at 2℃ ~ 4℃ for a period of time, and the starch in it will become a slimming food that is not easily absorbed by the human body. Its principle is that starch granules expand and split in aqueous solution at 60℃ ~ 80℃ to form a uniform paste solution, which is called gelatinization, that is, the process of cooking steamed bread at ordinary times. Gelatinized starch is easily digested by enzymes and absorbed by human body. However, when the gelatinized starch is left for a long time or the moisture content is 30% ~ 60% and the temperature is kept at 2℃ ~ 4℃ (that is, starch aging), it often becomes opaque or even precipitates. After eating this old food, starch will fill the stomach. On the one hand, it will not be absorbed, but at the same time, it will reduce hunger. More importantly, protein in the staple food is hardly lost through these processes, and the main vitamin -B vitamins are hardly lost because of their strong stability. Therefore, this diet food only reduces the absorption of calories, and does not affect the absorption and utilization of other nutrients, and the preparation method is simple, so it is an ideal diet food. ■ Vegetable slimming leek: Because it contains more cellulose, it can promote intestinal peristalsis and defecation, thus discharging excessive nutrients and metabolic waste in the intestine, which is beneficial to losing weight and cleaning the intestinal cavity. Bean sprouts: They contain more water, lower fat and calories, especially mung bean sprouts. Cucumber: It is one of the best vegetables commonly used in four seasons. Because it contains malonic acid, it can inhibit the conversion of sugar into fat in the body, thus effectively reducing the accumulation of fat in the body. White radish: It contains very low calories and contains an enzyme substance that can promote fat metabolism and reduce the accumulation of subcutaneous fat. Wax gourd: high moisture and low calories. It has obvious diuretic function, so it is very effective in "cleaning up" the environment and losing weight. ■ The best way to lose weight TOP 10 or less 10 methods are regarded as the best way to lose weight by experts. Based on the average intake of 2000 calories per day. First, reduce calorie intake. Nutritionists believe that whatever you control-protein, carbohydrates or fat-will ultimately reduce calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six 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 high-fat foods: experts point out that every 1 g of fat has 9 kilocalories. Compared with fat, carbohydrates and protein have much lower calories per gram, about 4 kilocalories. Therefore, if you want to lose weight, you don't have to eat less. You can replace the high-fat food you eat every day with fresh vegetables, fruits and grains (such as cream). 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 kilocalories and lose weight 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. Fourth, eat more liquid food: 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. Lose weight: Keep walking 5 kilometers for 45 minutes every day 1 time, 5 days a week, so that you can lose 10 pounds within 6 months. If you go 6. Run 5 kilometers in 45 minutes, and 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!