Method 1: What needs to be done?
1, estimate your daily calories. According to your age, weight and daily activities, the calories you need are also somewhat different. Planning your diet should start with knowing the calories you need. You can find many resources on the Internet, or you can do your own calculations. Of course, the most authoritative opinion is of course the doctor's.
If you limit yourself to 1700 calories a day, then don't forget to consider the factors of exercise. Although exercise may not burn too many calories, it will make people more appetizing. You should know that calorie restriction is only to get you on the right path, and it won't be long before you don't have to count calories: good eating habits become a natural behavior.
2. Keep a food diary. Record what you eat every day, so that your dietary preferences and the types of food you lack are very clear. Don't forget to include drinks. One of the advantages of a diet diary is that it can make you take responsibility and be more motivated. You can't help but check which foods you eat are catalysts for changing your eating habits. If your own opinion is not enough, you can ask your friend to be your guide. She or he can supervise whether you adhere to healthy eating habits. When you keep a diet diary, write down the days when you made a relatively successful barter (low-fat choice instead of cookies) or made a particularly good choice. What kind of substitution suits you? What kind of pattern do you think you are forming?
3. Reduce the amount of food. If you really like to sit down and enjoy a big meal, eat more salads or steamed vegetables as a buffer without exceeding calories. Eating in a restaurant is particularly difficult to control your weight. Some restaurants are full, especially the northeast restaurant. You can ask the waiter to pack half in advance and then eat only half. There is a great food supply tool on the WebMD website. No matter what you order, as long as you can pack it, pack it and take it back, which is good for health and saves money.
Step 4 chew slowly. Generally, after eating for 20 minutes, the brain will realize that it is full. So if you eat slowly, you will consume less calories in 20 minutes. Chewing slowly will also reduce your desire to eat more. Chewing slowly can not only reduce calorie intake, but also make you enjoy every bite of food better. So savor it carefully when eating. This not only makes the stomach comfortable, but also makes the taste buds comfortable.
5. Keep motivated and develop the habit of positive thinking. Healthy eating is not about specific weight loss goals. It is a long-term change in eating habits. You don't want to count calories every day for the rest of your life and worry about your weight the next day. Don't be intimidated by this task. Optimism will give you more motivation to stick to it. Reward yourself with something other than food. Give yourself first frost by massage, bathing, buying yourself flowers and other healthy ways instead of food. Do everything possible to make exercise and diet control a pleasure.
Method 2: What should be ingested?
1, stay away from junk food. Generally speaking, processed foods are high in calories, fat, salt, sugar and additives. So it will not only ruin your waistline, but also ruin your health. The truth is disgusting. Frozen non-concentrated citrus juice was stored in the "sink farm" for several months. According to the latest survey, food companies do not declare new additives, and now there are more than 65,438+0,000 additives unknown to the Food and Drug Administration. Even more shocking is that eating a piece of frozen sausage every day will greatly increase the risk of heart disease, because meat contains nitrates and other preservatives. If you still don't believe it, there's really nothing you can do.
2. drink water. Carbonated drinks, fruit juices and various energy drinks often contain a lot of calories, which you can't consume with less exercise. Water, low-sugar juice and tea are the best drinks. Don't drink alcohol, alcohol will only dehydrate people and increase unnecessary calories. Drinking a large glass of water before each meal will make you feel full and prevent overeating. The benefits of water are shocking. It is good for your muscles, improves your skin condition, reduces your appetite, helps your kidneys work and relieves constipation. Still not convinced? Drinking 480 ml of water can speed up metabolism by 30% after ten minutes. In a completely independent study, participants who greatly increased their water intake successfully lost weight 15kg within three months. (Of course, they also control their calorie intake. In short, no matter where you go, you will take a bottle of water with you and form a habit.
3. Eat more fruits and vegetables appropriately. If you don't like drinking too much water now, you can replenish water by eating fruits and vegetables. This low-calorie food contains a lot of water, and the most amazing thing is that they are rich in various vitamins and nutrients. Eating habits rich in fruits and vegetables can reduce the risk of heart disease and other chronic diseases. Fruits and watercolors provide the body with essential vitamins, minerals, fibers and other substances, and help shape the body.
If you are not sure how much fruit and vegetables you eat is appropriate, use an online calorie calculator. As a basic principle, everyone needs more vegetables and fruits.
4. Add low-fat dairy products and lean protein to the diet. A recent study found that the more dairy products are consumed, the higher the proportion of calories from saturated fat. Another study found that the more meat you eat, the higher your risk of heart disease and cancer. So what should be done. Choose low-fat lean meat. Some dairy products are rich in two ingredients: calcium and protein. Low-fat milk, yogurt, soft cheese and low-fat cheese are all rich in calcium and protein. A cup of low-fat yogurt can provide you with one third of the recommended daily calcium intake and 65,438+07% of the daily protein intake.
Each serving of pork, poultry or fish should be palm-sized. Unlike animal protein, plant protein is incomplete, that is, it lacks some amino acids. Combine plant proteins through meat, such as rice, flour, beans and so on. People can take in complete essential amino acids.
5. Eat healthy carbohydrates and fats. Although you may wonder why you don't completely rule out unhealthy, in fact, carbohydrates and fats are not all harmful. In fact, we need fat to survive. It can make people full of vitality, make skin smooth and contain some vitamins. As for carbohydrates, some are rich in fiber. These carbohydrates are slowly absorbed in the body to avoid a sudden increase in blood sugar and make people more energetic. Unsaturated fat is beneficial. So use mustard oil, walnut oil and olive oil. Eat some nuts, avocados, olives and beans.
Choose complex carbohydrates. Choose black bread instead of white bread. Whole grains, oats and brown rice are all good choices.
Tip: Please consult your doctor before completely changing your eating habits.
A healthy diet is a part of a healthy lifestyle and a lifelong choice. Improve your eating habits at once and get into them slowly. A year later, you will find that you have a natural preference for healthy food.
Warning not to force yourself. Don't force yourself to lose weight quickly. A lot of dieting can't be a lifelong habit, so the temporarily lost weight will rebound.
Don't starve yourself under any circumstances, your body will stop working.
Source and citation = n.com/2010/health/08/23/drink.water.lose.weight/index.html.
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