Diet control is not just "not eating", but also eating well! Cheng-Hung Chiu is a famous slimming doctor, but he also has a "fat" past. He found that "irregular meals" made him gain weight continuously, and then he finally adjusted his eating habits and gradually lost weight. However, he also found that although there are many online remedies that can make people lose weight quickly, people in Taiwan Province Province have not lost weight, but the number of obese people is increasing every year.
According to the survey of the national medical service system, the proportion of overweight and obesity in Taiwan province in 20 18 exceeded 45%, nearly half, and the growth rate was very fast, which was frightening. In addition, the survey also shows that people in Taiwan Province Province generally do not like sports, have a heavy life pressure, and like to eat out, forming an "obese environment".
Eight big mistakes can be turned into eight good ways to lose weight. First, skip breakfast and change it to "breakfast must be eaten at a fixed time."
Many people simply skip breakfast because they get up in a hurry in the morning and want to lose weight. However, Cheng-Hung Chiu said that three meals should be eaten at a fixed time, especially breakfast. If you are hungry for one night, you will not get energy supplement, but will reduce the basal metabolic rate and let the body start to accumulate fat; Eat more calories at noon.
Second, the change from never taking oil to "taking excellent unsaturated fat"
Although many people will avoid oil because they are afraid of being fat, oil is actually a good lubricant for the body. Eating too little oil will slow down gastrointestinal peristalsis and cause constipation, and some endocrine disorders in the body will make the whole person look bloated. It is suggested that you can eat more excellent unsaturated fats, such as flaxseed oil, nuts and fish rich in Omega3-3, which will not accumulate too much fat and can supplement nutrition.
Third, if you don't eat starch, you should eat less starch and less sugar.
If you don't eat starch or only eat fruit meals, your blood sugar fluctuates quickly and you will be particularly hungry because your body lacks high-quality carbohydrates. Although many ketogenic diets and low-carbon water diets emphasize eating less starch, they are all short-lived practices, not completely absent. In the long run, it is still very important to supplement starch in moderation. You can eat less and eat unrefined sugar such as brown rice and tree roots instead, but you can't help eating it.
Fourth, don't eat after 6 pm, and change it to "eat less at night"
Don't eat dinner unless you eat early. For such a long time from noon to the next morning, because the body's hunger increases, it will also affect the quality of sleep, and the leptin that should have been secreted during sleep will decrease. You may think that losing weight is effective at first, but it will soon stagnate or even rebound. If you are worried that eating too late will accumulate calories, try to eat early or reduce your food intake.
5. Calculate calories to lose weight, and change it to "Calculate quality food to lose weight"
Imagine, who can lose weight with the same 500 calories, a bowl of instant noodles and a light lunch? The human body is not a factory. We can get an answer by adding, subtracting, multiplying and dividing. Counting calories is really helpful, but eating is more important to food. Basically, "raw food is unprocessed" is the best, and there will be no uneven nutrition due to miscalculation.
Six, a small number of meals to "a small number of meals"
A small amount of meals will keep blood sugar at a high level because of continuous eating, which will lead to the conversion of blood sugar into fat or the accumulation of triglycerides in internal organs. It seems that eating only a little is actually worse for your health. It is recommended to eat three meals a day at a fixed time. When you are hungry, don't eat or drink at other times. As long as three meals have the calories and nutrients you need, you can't eat too much.
Seven, only eat fruit to lose weight instead of "eat less fruit and eat more vegetables"
This concept is the same as not eating starch, except that fruit has a high fructose content, but blood sugar can easily accumulate into fat. If you want to be thin, you should actually eat less fruits and more vegetables.
Eight, enzyme weight loss changed to "healthy diet weight loss"
In fact, enzymes can only improve constipation. I think losing weight is because there is too much feces in the intestine, and the real fat has not actually decreased. Instead of using enzymes to lose weight, it is better to switch to the above healthy diet, which can make you lose weight smoothly.