How to lose weight if you are obese?

10 Diet Tips to Slim Your Body When it comes to losing weight, everyone has a set of weight-loss bibles that they follow, such as: not eating noodles and meat, only eating lunch and two meals a day, and you will lose weight. , As long as you don’t eat anything, you will definitely succeed... But this is a misconception of many dieters. Maybe a weight loss method that blindly teaches you to eat less or blindly avoid certain foods can really make you lose weight in a short period of time, but the weight loss process will also make you miserable, such as the apple weight loss method and boiled water diet. The chicken diet will definitely make you feel nauseous when you see apples and chicken, and after you return to your normal diet, your weight will quickly expand like a balloon. It is undoubtedly more gain than loss! Therefore, a weight loss method that can make you lose weight healthily and for a long time can be called an effective weight loss method. The secret lies in using diet control methods to intelligently absorb enough "nutrients" and reduce the absorption of "calories". Achieve the effect of losing weight and strengthening your body. Now, let us implement this correct dietary concept in our daily life and implement the following 10 practical weight loss dietary principles. You will find that it turns out that you really don’t need to be hungry to lose weight! 1. Eat a good breakfast, a full lunch and a small dinner. According to a research report by American physiologists, the human body's metabolic rate is higher in the morning than in the afternoon, and in the afternoon than in the evening. In other words, food eaten in the evening is easier to "compost", so skipping breakfast will not be helpful for weight loss, and breakfast is The source of energy for the day must be eaten! 2. Replace staple foods with coarse foods, such as brown rice and whole wheat products. Sweet white rice is a staple food eaten by Chinese people. However, during the production process of white rice, the bran and germ, which are rich in fiber and vitamins, will be ground. Therefore, eating white rice can only absorb calories but no nutrition. Therefore, it is best for you to 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 disease, which is good for those who want to lose weight. There are also many benefits to people. 3. The taste should be as light as possible, with less salt, soy sauce, tomato sauce and other seasonings. Although lettuce salad and boiled vegetables are indeed ideal foods for those who want to lose weight, if they are topped with a thick layer of salad dressing, minced meat, and soy sauce, then the weight loss plan will be completely defeated because all oil, salt and , sugar, MSG... and other seasonings are all high in calories! If you are used to eating heavy flavors, you can actually choose foods rich in natural spices such as onions, ginger, garlic, pepper, etc., which can not only make the food taste more vivid, but also be more beneficial to health. 4. Drink a bowl of soup or a cup of boiling water first, and then start with your favorite foods. When eating, are you accustomed to saving your favorite food for last? Even if you are very full, still don’t forget to have a bowl of hot soup? In fact, these wrong little habits are the reason why you can’t lose weight! Drinking soup after a meal can easily make people overeat, dilute gastric juices, and affect digestion. Leaving your favorite food for last will quietly increase your food intake. People who want to lose weight successfully should start changing their diet. It is a habit to drink a small bowl of clear soup or a cup of boiling water before meals. If you have any food you like, please say goodbye. If you develop this eating habit, you can achieve the effect of reducing your diet invisibly. 5. Choose foods that are more troublesome, such as eating bone-in chicken rather than diced chicken. The more time you have to spend on deboning and picking out thorny food, the more it will delay your eating time, satisfy people's desire to chew, and make you feel full earlier. 6. Chew food at least 10-20 times before swallowing. The smart way to eat to lose weight is to extend the meal time as much as possible (a meal should take at least 20 minutes or more), and more importantly, chew carefully and eat slowly, taking at least 10 to 20 bites for each mouthful, which can help you feel full earlier. It can also reduce the burden on the stomach. 7. Never force yourself to eat again after eating until you are eighty-cent full. Eating only eight times full is a secret recipe for health preservation for many longevity people. For people who always want to lose weight, "eight times full" is a more convenient and effective rule than counting calories, because excessive restriction of caloric intake will often lead to people losing weight. You may be so hungry that you give up halfway, but if you choose nutritious food and eat until you are eighty full, not only will you not feel hungry, but you will also naturally lose at least about 500kcal 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 keep your mouth fresh and less prone to cravings. You can prepare a set of travel toothbrushing supplies in the office to keep your mouth healthy and fresh at all times and suppress cravings. If it’s not convenient for you to brush your teeth, you should at least rinse your mouth! 9. Try to avoid snacking, especially while watching TV. Snacks are extremely high in calories. If you really want to lose weight, you should stop stuffing bags of potato chips and chocolate into your mouth! Especially when watching TV, be sure not to let snacks appear within arm's reach. Otherwise, after watching a TV show or a TV series, the calories you eat unknowingly are amazing! 10. When you feel hungry, it is better to eat something small first than to endure the hunger. As soon as you feel hungry, eat something selectively, such as tomatoes, skimmed milk or hard-boiled eggs, to avoid overeating when you are extremely hungry. Because one large meal is more likely to make people gain weight than 3-4 small meals, because eating more secretes more digestive juices, and fat tends to accumulate after food is digested and absorbed, so avoid eating a big meal after being overly hungry.