Lose weight one plus one minus. 1, one+increase exercise and can't control your mouth.
In the modern society where food is everywhere, many people can't resist the temptation of food. They often comfort themselves that as long as they exercise, they can consume whatever they eat. So they don't restrict their diet, they can eat whatever they like. Results Dietary legs were short, and lame exercise could not reach the distance of losing weight. If you can consume more energy than you consume, then you can really lose weight. On the contrary, exercise is ineffective. Moreover, after a lot of exercise, people's appetite will become strong and their food intake will increase greatly. Once they stop exercising, their weight will rebound immediately.
2, reduce food intake and can't walk.
Is there another group of people in life who suffer from this disease at the same time? Lazy man syndrome? I really don't want to move or insist, thinking that I can lose weight if I eat less. Although this is possible, we all know that all the energy and nutrition needed by the human body come from food. Insufficient intake of essential nutrients will lead to malnutrition and anorexia. Therefore, simply reducing food intake is not reliable.
Second, how to eat healthily and lose weight. 1, how to take a scientific and balanced diet.
First of all, the thickness is matched. Coarse grains contain more dietary fiber, vitamins and minerals, and have a certain sense of fullness, which can prevent weight gain and constipation, while obese people tend to be constipated.
But you can't blindly eat coarse grains. The combination of coarse and fine grain is the best choice. 2 servings of coarse grains and 3 servings of flour rice every day, and the staple food is healthier. Coarse grains such as barley, oats, millet, purple rice, quinoa, sorghum rice, brown rice, etc.
Try to reduce fat intake, try to choose low-fat lean meat, skim and peel poultry meat, stew beef and mutton, don't eat pork every day, and don't eat enema meat products often, and eat products 1~2 times a week.
Try to choose vegetable oil as edible oil, such as olive oil, tea oil, soybean oil and linseed oil. But don't eat too much, it is advisable to eat less than 30 grams a day.
Avoid frying and fried food. Fried food contains too much fat, which will make you absorb too much energy inadvertently and often make you slim down. When fried food is replaced by cooked food, the variety of food remains unchanged and the energy will be reduced a lot.
Milk can choose low-fat and skim milk instead of whole milk. Try to eat more vegetables in your daily life. Choose leafy vegetables, eggplant fruits or colored vegetables as much as possible. The intake of leafy vegetables is not less than 300 grams per day, and the intake of root vegetables is better with cold salad or stew. Eat as much vegetables as possible all day, at least 500 grams a day, so that the intake of dietary fiber can reach about 30 grams a day.
Obese or overweight people are mostly fast food eaters, and food is not fully chewed in the mouth and sent to the stomach, which leads to an increase in appetite. Chewing slowly and mixing food with saliva can not only improve the digestion and absorption rate of nutrients, but also enhance satiety and help reduce food intake.
Secondly, in the process of losing weight, hunger is intense and unbearable. The total daily food intake can be divided into 4~6 times or more, and the breakfast should be nutritious. You can add a low-calorie food to 10 at 9: 30 in the morning, which can reduce the amount of food you eat at noon. You can add 1 fruit at 3~4 pm. A small amount of meals is an effective way for dieters, but be careful not to eat too much!
At the same time, we should also put an end to bad eating habits and excessive drinking, such as eating before going to bed, which is easy to accumulate a lot of energy and turn it into fat, which is easy to cause obesity.
2. What is my total daily intake?
In fact, some friends have been confused about how much they should eat every day, that is, how much they should eat. To understand this question, what is the total intake for the whole day? Generally speaking, how much energy an obese person needs every day, that is, the total intake of the whole day, should consult a dietitian, but he can also calculate the daily energy supply according to the following simple formula:
Total energy required for one day = ideal weight (kg) * energy required per kg of ideal weight (refer to the table below 1).
Take table 1 as an example:
Li XX, male, 36 years old, weighing 80kg, height 165cm, moderate physical labor intensity. Calculate the total energy requirement of this male every day.
(1), first calculate the ideal weight = 165- 105=60kg.
(2) Calculate body mass index =80? 2.72=29.4, obesity.
(3) Look up the above table, and supply 30kcal/kg of ideal weight every day.
(4) Calculate the total energy: 30kcal/kg ideal weight? 60kg= 1800kcal
How to determine the specific goal of losing weight or energy? Look at the following equation:
Lose weight (fat) 1kg= reduce energy intake by 7000kcal. It is planned to use 10~ 14 days to achieve this weight loss goal, which is equivalent to reducing 500~700kcal per day.
However, energy cannot be limited indefinitely. Generally speaking, the upper limit of daily energy intake is 1.500 kcal for men and 1.200 kcal for women, which is of great significance for maintaining the health of dieters.
Third, these minefields in weight loss should avoid 1 and eat less staple food to lose weight.
When it comes to losing weight, many people immediately think of eating less staple food, because staple food mainly contains carbohydrates, and carbohydrates are the main energy-supplying substances. Indeed, the method of losing weight by not eating staple food or eating less staple food avoids the unbearable hunger in the process of losing weight, which makes many dieters flock to it.
Moreover, the most attractive thing about this method is that it can make people lose weight quickly in a short time, whether adults or teenagers. In the early stage of losing weight in this way, because the body does not have enough carbohydrate supply, it decomposes the sugar stored in the liver and loses a lot of water.
So the initial weight loss was mainly due to water loss, not body fat loss. In addition, if the staple food is strictly restricted, lipolysis will produce ketone bodies and ketosis, which is manifested as nausea, dizziness, listlessness and loss of appetite. Therefore, it is not advisable to blindly use staple food or reduce staple food.
2, do not eat fat to lose weight.
Many friends who want to lose weight talk about fat discoloration and refuse fat in their daily diet. In fact, most foods contain more or less fat, so you can't avoid it. The cause of obesity is that the total energy intake is greater than the consumption, not the fat itself.
3. Don't eat breakfast.
Some people think that skipping breakfast can reduce weight. In fact, not eating breakfast can not only lose weight, but also easily lead to weight gain, because the protective function of energy stored in the body is enhanced on an empty stomach, which makes the ingested food more easily absorbed and forms fat for storage.
In addition, cholestasis is easy to form cholecystitis on an empty stomach. Because of the strong hunger, it is easy to lead to excessive lunch intake, and the actual total amount has not decreased much.
Summary: Mastering the "one plus" and "one minus" of weight loss, how to lose weight by healthy diet, personal total energy calculation and weight loss minefield, if mastered, weight loss will become simple, relaxed and healthy, so that you can enjoy slim and beautiful yourself while eating easily and healthily!