1. Big bowl for small bowl
An American study shows that if you can replace a large plate with a small one, your daily calorie intake will be reduced by one fifth, and you will eat 5000 calories less every month. Replacing plates and bowls with smaller ones will inadvertently reduce the amount of food, thus reducing the intake of excess calories.
There are fruits and vegetables in every meal.
Be sure to eat half a bowl of rice porridge or millet porridge, white noodle soup, oatmeal and other cereals, half a banana, a proper amount of strawberries, grapes and so on for breakfast. Eat at least half an apple for lunch, and make sure that salad, broccoli, asparagus, cauliflower or other vegetables you like account for at least half of a meal for dinner. Doing so can ensure that you get enough nutrition and reduce fat and calories.
Refuse to eat snacks
Every 100 gram of potato chips or chips is equivalent to 47.7 grams of fat and 607 kilocalories; Every100g of mutton kebabs is equivalent to11.5g of fat and 217kcal calories; Every 100 gram of fried peanuts is equivalent to 47.6 grams of fat and 592 kilocalories; Every100g of chocolate is equivalent to 42.6g of fat and 60 1 kcal. Hamburgers, biscuits and desserts contain a lot of sugar and fat. When we enjoy these snacks outside dinner, our brains just regard them as "amateurs", which will prompt us to eat more calories at dinner.
4. Put less oil, salt and sugar
Fat and sugar are the main thermogenic nutrients. Eating too much will obviously increase the calorie intake of human body, and salt has been proved to be an important risk factor for hypertension. The daily salt intake of normal adults should not exceed 6 grams, and that of patients with hypertension should be below 3.4 grams. Soy sauce, fried sauce, sesame sauce, pickles and other food condiments will contain more salt and fat, so it is necessary to limit consumption.
Coarse grains are also very nutritious.
Although tofu, mushrooms, corn, millet, beans and other foods look cheap, they contain a lot of nutrients needed by human metabolism. From the point of view of balanced diet and health, their nutritional value is better than big fish and big meat.
6. Go to the kitchen by yourself
Eating fast food or processed semi-finished products seems to save time, but obesity, diabetes and heart disease caused by it will harm your health and waste more money and time in the future. Cooking a nutritious lunch by yourself seems to waste the immediate time, but it lays the foundation for lifelong health and wins more healthy lives.
7. oral weight needs to be reduced
People have their own tastes because they are used to certain foods. People's tastes can be changed. People who like greasy and thick food change to a light diet, which may be tasteless at first, but it won't take long, even a few weeks, for your taste buds to become sensitive to these foods, making you feel sweet and delicious on a light diet.
8. Eat less.
The speed of wolfing down and sweeping away meals certainly shows a good appetite, but it also shows that you have been overeating before your satiety center can respond and send a satiety signal to your stomach. Slow down your eating, chew slowly, and stop eating when you are 7 or 8 minutes full, which will make you lose 9 kilograms every year.
9. Family members often eat together.
Eating with family members often can not only improve family relationships and make family members happy, but also prevent children from becoming obese because of eating junk food or improper diet, and at the same time effectively avoid bad habits such as gastrointestinal dysfunction, drug abuse, smoking and alcoholism. Nothing can make people more relaxed, happy and healthy than having a meal with their families every day.
10. Keep in mind the balance
Health is closely related to diet. Some people have bright, radiant and energetic skin, because there are more nutrients and oxygen in their blood, all because of a balanced diet. Good physical and mental state, strong heart, intact lung function and efficient liver and kidney are all closely related to balanced eating habits. Dietary balance should at least ensure nutritional balance, calorie balance, acid-base balance and amino acid balance.