When losing weight, the choice of ingredients should be natural, fresh, high in fiber, unprocessed and high in nutrition, based on the principle of light taste such as low sugar and little oil. While giving priority to controlling calories, we can also make good use of vitamins and minerals to supplement the undernourished part in the process of losing weight; You can also use certain vitamins to accelerate fat burning. In addition, moderate exercise is also necessary, but it is necessary to persevere to achieve the goal of losing weight.
Vitamins and minerals that need to be supplemented
Vitamin b 1
Vitamin b 1 is very important for decomposing sugar in the body and generating energy, which can prevent excess sugar from becoming fat and accumulating in the body. The more sugar in sweets, the greater the demand, otherwise it will lead to beriberi or fatigue.
vitamin B2
Vitamin b2 can help fat burn into heat energy and is an indispensable vitamin for dieters. It is easy to cause angular stomatitis, and the function of fat metabolism becomes worse, so that fat accumulates in the body.
Vitamin b 12 iron
In the process of losing weight, dieters are prone to lack of vitamin b 12 and iron due to less meat intake and partial eclipse, which leads to iron deficiency anemia, so they need to take more of these two nutrients.
vitamin C
Some ways to lose weight are to reduce the intake of fruits containing a lot of sugar or to suppress hunger by drinking a lot of water, so as to achieve the purpose of losing weight. But it is so easy to lose a lot of vitamin C. In addition, vitamin C can prevent colds, increase resistance, improve the reduction of nutrient intake during weight loss, and make you full of vitality.
chrome
Chromium can promote the utilization of glucose by cells, has a good effect on accelerating calorie burning and suppressing appetite, and is also helpful for controlling weight. At present, chromium is widely and passively used in many diet foods.
Precautions:
1. Calories should be limited, but nutrients should be sufficient: besides calorie control, other nutrients should also be taken in when losing weight. If the nutrition is not balanced, it will cause abnormal metabolism.
2, diet should be quantified regularly: people with irregular diets accumulate more fat than people with normal diets, so you must pay attention! It is best not to eat too much food at night to reduce fat accumulation.
3, the principle of diet: when you lose weight, you can spend more time eating to prolong the digestion time of food; And refuse to retail and snacks, eat more foods containing a lot of pectin and fiber, such as Cao Xian, fruits and vegetables, and then drink water to expand the fiber in the body and increase satiety. In addition, if you really can't control the habit of eating retail, you may wish to treat tomatoes, cucumbers, cucumbers and other fruits and vegetables as snacks to improve your eating habits.
Nutritional diet:
Breakfast: rice porridge (a small bowl), whole wheat bread (a slice) and an orange.
Lunch: white radish with cuttlefish, vegetable salad, winter melon soup and a raw tomato.
Dinner: corn porridge (a small bowl), steamed bread (one), roasted asparagus and a raw cucumber.
Staple food: white radish
Recommended reason:
White radish is sweet and cool, and has the effects of removing greasy and fat, resolving phlegm and relieving cough. It also contains choline, which can reduce blood lipid and blood pressure and is very beneficial to lose weight.
Intimate reminder:
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Common misunderstandings of diet meals
Misunderstanding of nutrition to lose weight:
Myth 1: Eating only meat and vegetables without eating for a long time, or eating only vegetables and rice without eating meat for a long time, is unlimited. You think that eating rice and meat differently can achieve the goal of losing weight.
Analysis: This kind of diet is not balanced in nutrition, which will be dangerous in the long run, but it can't guarantee to control the total calorie intake and can't achieve the purpose of losing weight. If protein is lacking, it will also cause hypoproteinemia and form systemic edema.
Myth 2: only eat fruit, not meat, not staple food.
Analysis: It is absolutely impossible to lose weight only by eating fruit, not to mention that not all fruits can lose weight. Some fruits are also high in calories, such as melon, durian, litchi and longan. Eating too much, especially before going to bed at night, is easy to cause fat accumulation. Moreover, some high-fiber fruits can indeed achieve slimming effect in just a few days, but eating only fruits will cause nutritional imbalance and reduce metabolic rate, which is not conducive to weight loss.
It is not advisable not to eat. Women should ensure that they consume staple foods such as rice or steamed bread150-250g every day, and men should ensure that they consume 250-350g.
Myth 3: Rice has lower calories than noodles, and rice flour has lower calories than rice.
Analysis: the calories of rice, mixed noodles, dried noodles, macaroni, etc. The number of units is the same.
Myth 4: Treat yourself after exercise and eat indiscriminately.
Analysis: within half an hour after exercise, food is absorbed fastest. You should stop exercising for half an hour before eating normally.
Nutrition refers to the food ingested and digested by human body, or the useful ingredients in food, which are used to promote the growth, regeneration, repair and metabolism of human body and human cells. Five common nutrients are: protein, sugar, fat, minerals and vitamins.
1. protein: Human cells are made of protein. The function of protein in human body is to maintain and repair the tissue and muscle structure of the body, and it is also a component of immune system antibodies, which plays an important role in metabolism.
2. Sugar: Carbohydrate is the main energy source of human body, which generates four calories per gram to supply the main energy source of cells, nervous system and brain. Disaccharides are mainly stored in starch in cereals and wheat products, while monosaccharides are stored in natural fruits.
3. Fat: Fat can produce nine calories per gram, which has the function of supporting and separating the main organs of the body. Please mark the copy from Yaku Fashion (Fashion) Online.
4. Minerals: act as catalysts for various chemical reactions in the human body. The main minerals are: calcium, magnesium, phosphorus, potassium and sodium, and the trace minerals are: copper, zinc, manganese, iodine, silicon and iron.
5. Vitamins: Vitamins are nutrients for the human body to maintain normal metabolism. When dieting, it is best to supplement a to z vitamins and minerals every day. It is more effective to supplement after meals than on an empty stomach.
Some people eat less or even skip meals in order to lose weight quickly. Except for a few obese people with medical advice, this hunger therapy is not advisable. Because in addition to pure sugar products, edible oil and wine are pure calorie foods, and natural foods contain a variety of nutrients necessary for the human body. Long-term hunger can temporarily lose weight, but at the same time it will cause insufficient supply of various nutrients and lead to malnutrition. The result of this weight loss method is weight loss, physical decline, immune function decline, and many diseases will occur, which will affect health. It is reported that the United States conducted a study on the relationship between calorie intake and immune system, and 10 overweight women participated in this experiment. The researchers reduced the daily calorie intake of the subjects to 50% of the original level, about 65,438+0,300 kcal per day. After three months, the apparent health status of 65,438+00 women did not change much, but the comparison of 24 immune system functional indexes before and after the test showed that the number of anti-tumor and anti-virus cells in the blood of these subjects decreased by 30-50%, and the total serum protein of the immune system decreased by 65,438+00-65,438+05%. In addition, blind weight loss causes morbid psychology, leads to anorexia, and almost confuses development and health.
In addition, in the process of family meal arrangement, the following methods are beneficial to lose weight.
1. For the same food, dieters should choose low-calorie foods. Like meat, aquatic products such as fish, crab meat, sea cucumber, jellyfish and other aquatic animals have lower calories than other meats. Like poultry, poultry has lower calories than poultry, and Chai chicken has lower calories than broilers. Like livestock meat, lean meat (such as tenderloin) has lower calories than fat meat (such as pork belly). Like dairy products, it is defatted.
2. Pay attention to cooking methods and reduce dietary calories. The same raw materials, different cooking methods, food calories are different. Studies have proved that cooking methods such as steaming, boiling, frying, boiling, stirring, marinating and frying use less edible oil, so the calories are lower. Fried, braised and dry-roasted.
In addition, some vegetables with strong flavor, such as fish-flavored, sweet and sour, home-cooked or bright oil, are also high in calories. Obese people should choose cooking methods with low calories and use vegetable oil to cook dishes. For example, the same tenderloin, mushrooms, bamboo shoots, persimmon peppers and red peppers are made into fried colorful tenderloin granules for raw materials.
The heat energy of vegetable leaves wrapped in food is much lower than that of soft fried tenderloin. For the same eggs and leeks, the heat energy of boiled eggs is much lower than that of scrambled eggs with leeks. The heat energy of fried crucian carp with white radish is lower than that of braised crucian carp. The thermal energy of dumplings is lower than that of fried dumplings and fried dumplings.
3. Match the thickness of the staple food. Miscellaneous grains are rich in B vitamins, minerals and dietary fiber, which is beneficial to the regulation of physiological functions and metabolism. Some miscellaneous grains, such as oats, buckwheat and corn, have the functions of lowering blood fat, lowering blood pressure, clearing away heat and relaxing bowels, and preventing and treating metabolic diseases. Eating miscellaneous grains, such as corn flour cakes, buckwheat noodles, sorghum rice porridge, oatmeal rolls, etc., is suitable for losing weight.
4. Eat more vegetables and fruits. Vegetables, especially leafy vegetables, are a treasure house of minerals and vitamins. Among them, vitamin C and carotene are prominent. These two nutrients are very important for maintaining health, which can enhance the body's antioxidant capacity and improve disease resistance. Fruits and vegetables have high water content, large volume and low calories. In addition, fruits and vegetables are rich in dietary fiber. Studies have shown that dietary fiber has obvious functions of reducing fat, lowering blood sugar, helping digestion and relaxing bowels. Can effectively lose weight and prevent metabolic diseases. Obese people should eat more than 500 grams of vegetables every day, of which 250 grams should be seasonal green leafy vegetables, and pay attention to the application of melons and edible fungi algae food. Obese people generally eat a large amount, so they should gradually reduce to a normal number during the weight loss process, and they are not used to it when they start to lose weight. They will feel that their stomachs and intestines are empty and eat vegetables such as cucumbers, tomatoes, melons and radishes.
5. Eat foods that help you lose weight. Studies have proved that there are many kinds of foods in nature that have the function of reducing weight and lipid. Obese people should pay attention to the application of these foods when arranging meals, such as cucumber, wax gourd, white radish, leek, onion, spinach, mung bean sprouts, chrysanthemum, mushrooms, black fungus, kelp, hawthorn, tofu, yogurt, jellyfish and so on.
6. Be careful with high-calorie and high-cholesterol foods, and eat less and not eat high-calorie foods. High cholesterol food is an important principle for obese people. It is necessary for obese people to avoid eating pure sugar, chocolate, candy, sweet drinks, desserts and ice cream, and eat less peanuts, pine nuts, honey, fat, butter, internal organs, animal brains, fish seeds and animal fat.
The wrong view of losing weight:
Wrong concept of losing weight 1: Too much nutrition leads to obesity, so I want to say goodbye to fish, eggs and milk.
Criticism: This is really a misunderstanding. Some people are obese, not because of the accumulation of a single nutrient, but because of the lack of nutrients in their diet that can convert fat into energy. How does the fat in the body turn into energy? This requires many nutrients, including vitamin b2, vitamin b6 and nicotinic acid. The substances containing these nutrients are often milk, peanuts, eggs, animal livers and meat that dieters don't want to care about.
Wrong concept of losing weight 2: jogging for 30 minutes every day can effectively lose weight.
Criticism: Although jogging can achieve the purpose of aerobic exercise, it is probably not your body but your heart that benefits from jogging. Practice has proved that only when the exercise time exceeds about 40 minutes can the fat in the human body be "mobilized" to provide energy for the human body. With the extension of exercise time, the amount of fat energy supply can reach 85% of the total consumption. It can be seen that jogging must exceed 40 minutes!
The third misconception of losing weight: partial weight loss gets twice the result with half the effort.
Criticism: People often see exciting words such as "reducing waist", "reducing buttocks" and "reducing abdomen" in advertisements of weight-loss products.
But experts say:
First, the total energy consumption of local exercise is small, which is easy to fatigue and cannot last long;
Second, fat energy supply is controlled by nerve and endocrine regulation, but this control is systemic, which does not mean that you can lose fat anywhere through practice.
Myth 4: It is right to follow a fixed diet.
Criticism: This can certainly reduce intake and control weight, but it will make the body lack comprehensive nutrition over time.
Myth 5: Practice for more than 20 minutes and consume more ice cream you just ate.
Criticism: Eating high-calorie sweets or drinks for a while and exercising for a while will make you feel comforted psychologically. However, if you often take prolonged exercise as a remedy for overeating, you will put yourself in an overtraining situation.
When your body is always in a state of training fatigue-that is, when your body feels uncomfortable with exercise, it is difficult to achieve the purpose of reducing fat, because excessive training will lead to the secretion of certain hormones in the body, which will prevent muscle synthesis.
Wrong concept of losing weight 6: There are many misunderstandings in losing weight.
Myth 1: No breakfast.
I mistakenly think that skipping breakfast can reduce calorie intake and thus achieve the purpose of losing weight, but I don't know that skipping breakfast is extremely harmful to human body and unhealthy.
Myth 2: Calcium-deficient diet
Pursuing slimness blindly and neglecting calcium intake are prone to osteoporosis.
Myth 3: High fiber food intake is low.
If it is refined wheat bread, its high fiber has been removed during processing and its nutrition is not perfect.
Myth 4: Confuse irritability and hunger.
Sometimes I feel bad, my stomach is upset and I want to eat.
Myth 5: replace natural food with drugs or nutrition and health products.
Such as blindly taking nutrients and vitamins, and ignoring the normal diet on weekdays.
Myth 6: think that chicken fat is lower than beef.
Skinned chicken is actually low in fat, while chicken wings are high in cholesterol.
Experts believe that this is because some people's obesity is due to bad eating habits. They prefer high-fat and high-calorie foods, which makes some nutrients in the body too much and some essential nutrients too little. Too much nutrition makes the body fat, too little necessary nutrition makes the body weak, and there are more and more problems. Many people think that obesity can be reduced by dieting and adopting the "starvation method" to reduce nutrient absorption. But in fact, this is very undesirable! Because when you are on a diet, when you reduce the supply of nutrients, your body can't get some necessary nutrients every day. Over time, because on the one hand, your body can't absorb the necessary nutrients every day, on the other hand, it can't reduce the excess nutrients in the body, not only can't lose fat, but it will also endanger your health. Is it worth sacrificing your health to lose weight? Of course it's not worth it, so is there a better way?
After years of investigation and study, some nutritionists have put forward a new concept of health: to lose weight should start with balanced nutrition. When the nutrition in the body is balanced, the excess nutrition is consumed and excluded from the body, and the insufficient nutrition is properly supplemented every day, obesity naturally disappears and health is maintained. In order to achieve a balanced diet, more attention should be paid to all aspects of daily diet, and all kinds of foods should be diversified, balanced and appropriate every day. According to the recommendations of the food pyramid, the daily intake of food should not exceed 25 grams of oil, about 100-200 grams of fruit, about 400-500 grams of vegetables, about 300-500 grams of cereals and so on. The fat content and calories of various foods are clearly marked, but it is difficult for modern urbanites to strictly practice because of their accelerated pace of life and busy work. Moreover, it is difficult for the general public to grasp the nutritional content of various foods, and it is unrealistic to calculate how much nutrition food contains every day. In this convenient era, we need convenient, safe and healthy nutritional supplements.
Healthy weight loss code:
Avoid losing weight quickly:
After losing weight quickly, it is difficult to maintain the effect of losing weight. The reason is that the method of losing weight quickly is not a natural habit.
When you are hungry, that's when your body burns fat:
At this time, it is best to burn fat for half an hour after exercise, and pay attention to hydration after exercise.
Chew slowly every meal;
This is the best way to satisfy appetite and reduce food intake.
Avoid drowsiness:
Seven hours' sleep every day is enough. When sleeping, the metabolic rate is the lowest, the energy consumption is the least, and the synthesis of cholesterol and fat is greatly increased. The main reason for obesity is sleepiness but eating less.
Just enough sugar and oil;
Reducing the daily intake of sugar (rice flour) and oil is a necessary way to lose weight.
Don't drink boiled soup;
This soup is high in oil, easy to absorb and very easy to make people fat.
Eat less in your spare time:
In leisure, the metabolic rate is low and the calorie consumption is low, so the calorie of food should be reduced as appropriate.
No midnight snack:
When eating before going to bed, calories are most easily converted into fat and accumulated in the abdomen.
Don't eat leftovers:
In order not to waste, every time I put leftovers from bowls and plates into my stomach, it's hard not to get fat.
Every food has its shortcomings, so eating too much is not only useless, but harmful;
The heavier the weight, the greater the appetite, the greater the chance of showing the shortcomings of various foods, and the greater the chance of being hurt. Almost all life on earth can be maintained by devouring other life, forming a food chain, but no life is destined to be a fish of other life, that is to say, even fruits and vegetables have natural chemicals that poison animals in order to protect themselves.
Fat people with weak willpower:
We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for a lifetime.
You can attend the dinner party, but you should choose what you eat carefully:
Foods with less fat and starch can still be eaten.
Salt restriction:
Salt is the most absorbent substance. People with heavy tastes must drink more water. Four glasses of water weigh one kilogram, which is why many people say that drinking water will make you fat. Actually, drinking water makes people gain weight, not gain weight. So you can lose weight by removing too much water.
Alcohol restriction:
Alcohol is the second highest calorie food, and its calorie is second only to fat. Many representatives of public opinion eat too much, drink too much, and the food is high in calories, all of which look very heavy.
Weight control is a healthy lifestyle;
People who can lose weight successfully and keep it are successful.
I think losing weight is a good thing, in order to make myself more beautiful, but it must be healthy and beautiful to look good. The above is the information I collected before when I lost weight for your reference. I hope you lose weight successfully and become a beautiful woman!