What are three meals a day for healthy weight loss?

The most effective way to lose weight: losing weight has its inevitable scientific laws. Don't try to believe in the "panacea", in fact, it doesn't exist; Don't try to implement an excessive weight loss plan, because it is difficult to follow. The following are the three elements of healthy weight loss that all dieters need to follow, which are also the most effective methods to lose weight: (1) scientific diet 1. The real meaning of obese people is not overnutrition, but malnutrition. Lack of nutrients that can help fat metabolism in the body leads to excessive intake of nutrients (calories) that can be converted into fat in daily life, which accumulates over time and eventually leads to obesity. Therefore, to lose weight, we must balance nutrition, strengthen nutrition that can help fat metabolism, and reduce the intake of nutrients (calories) that are easy to get fat. Eating well (high nutrition) and eating less (low calorie) is the key to the success of diet to lose weight. Hunger will make us crave high-calorie food. Once we have the opportunity to supplement food, we will choose high-calorie food first, and we will eat too much when we are hungry. Choosing some foods with low glycemic index (it is not easy to feel hungry after eating) or eating some healthy foods before the arrival of hunger will be more conducive to controlling the total calorie intake in a day. (2) Moderate exercise is not as important as diet in weight loss, but exercise can burn excess calories to promote weight loss, improve basal metabolic rate, maintain muscle content, improve insulin sensitivity and reduce rebound probability, so moderate exercise is necessary. Exercise to lose weight is usually recommended to do aerobic exercise every two days for 60~90 minutes each time. If you don't have the time and perseverance to exercise, it will also help to walk more or use labor instead of exercise. (3) Healthy living habits Daily healthy living habits are very important for dieters and their status is irreplaceable. Otherwise, it will not only affect the curative effect, but also cultivate obesity next time. In addition, don't think you are losing weight, because you will want to end the process of losing weight, but should regard it as your living habit. 1, try to chew slowly when eating, and don't eat if you feel not full. If you feel full, you actually ate too much. 2. Dinner should be light, not too much. Generally speaking, it is recommended to stop at half full and not hungry. 3. Try to refuse sweets, greasy food and snacks; Quantitative control of rice and flour staple food. Don't eat anything except water after supper. If you feel hungry at the beginning of behavior change, eat a small amount of fruit, and you will not be hungry when you get used to it. 5, drink plenty of water, it is better to replace water with tea. 6, to ensure adequate sleep, lack of sleep will affect the body's metabolic function. People who sleep less than 4 hours a night will have more difficulty in breaking down carbohydrates. Although exercise is not as important as diet in losing weight, it will bring very valuable help in the long run. Perseverance suggests arranging planned exercise, and perseverance should also find opportunities to walk as much as possible. ! Unconsciously 10 weight loss method can be incredibly simple. These suggestions can help you lose a pound or more every week. 1. protein is the first. Have you noticed that eating protein food will make you feel full? This is not what you think. Studies have shown that protein stimulates glucanase to produce a substance that causes satiety. Try adding some chicken or tuna meat to your lunch salad-it will suppress your appetite for the next big meal. 2. Beware of low-fat traps Defatted or low-fat biscuits and cakes may seem like a guilt-free indulgence, but stop and look at the label first. Manufacturers often use more sugar (and calories) to keep the taste. In addition, it may be unfair to talk about the color change of fat blindly-there are some beneficial monounsaturated fats, such as olive oil and chestnut oil. These can reduce your appetite and keep you from eating too much. 3. After the fruit juice is sealed, the heat of the liquid will accumulate rapidly. A bottle of fruit juice contains the equivalent of five pieces of fruit. So it's best to eat an orange or grapefruit instead. 4. Moderate indulgence If you starve yourself all day, you will have a conflict with a dinner. So get into the habit of eating in small amounts every meal-this will increase your energy and control your appetite. A small meal will reduce the capacity of your stomach and make you feel full more quickly. What about dessert suggestions? Here is a simple "three bites" rule: "Fill dessert with a teaspoon-this is the first bite. Then eat two more. " Taste the taste carefully. Do you feel absent-minded now-don't want to spoil yourself too much? 5. Look for H2O what you desire. Chocolate? Ice cream? Actually, you're probably just thirsty. Many people mistake thirst for hunger. So you just need to find a bottle of water. Similarly, drinking a glass of H2O before meals will help you feel full. 6. Eat in principle. Most people tend to eat more when eating out. Here is a quick guide to saving calories. In Mexican restaurants, avoid taco salad-it will make you eat 1000 calories-and order some chicken or seafood. Go to an Italian restaurant? Chicken in sauce and pasta such as lasagna are taboo. You can have another sauce or grilled fish. If you want veal, order ribs. Other veal dishes will be high in fat. The seasoning is extra. 7. Adjusting the pace of running 10 minutes is better than running, right? Wrong. By switching, you will burn more calories. So, run for five minutes and walk for five minutes. 8. Think about this problem by walking: adults walk an average of 3,000 to 5,000 steps a day; At this speed, you just need to keep your weight. But if you increase the number of steps per day to 10000 and you eat too much, you should start to lose weight. Buy a pedometer to wear on your hips; Take the stairs instead of the elevator and take a walk at lunch time. 9. Confess to your diary and write down everything you eat-including those potato chips. Does not include calories and fat grams. The point is that once you know what you eat, you can control it and get rid of it. I hope you like it! !