In order to help you incorporate new dietary choices into your age reduction plan, here are 23 suggestions, which I believe will help you lose excess weight and become younger.
1, so that all the calories consumed are not only delicious, but also nutritious.
Don't eat ordinary food. If it's not delicious, don't eat it. You have the right to treat your stomach well.
Breakfast should contain whole wheat bread and a little healthy fat.
Breakfast provides the necessary energy for a day to ensure a more stable blood sugar concentration. Don't be hungry, so you will make unwise food choices.
3. Eat some healthy fat before meals
One way to reduce trans fat, saturated fat and calorie intake is to adopt a specific diet. You can try soaking whole wheat bread in olive oil, or eating nuts before meals, so you will feel full soon and consume less calories than usual. A small amount of fat can prevent hunger. The ideal calorie intake is about 60 to 75, that is, half a tablespoon of olive oil or vegetable oil, 6 walnuts, 12 almonds, 20 peanuts, or half an ounce of pure cocoa butter chocolate or half an avocado.
4. Read the number of copies on the label carefully.
Determine the specific part you want to eat and find out the grams of saturated fat and trans fat contained in that part.
5. Read the whole wheat content on the label.
Look at the first six items listed on the label. The first item named "cereal" should be "whole wheat", "oats" and "unprocessed oats". Choose foods high in whole grains (rather than processed grains).
6. Always keep the weight of 18 to 2 1 year.
Your goal is to control the weight of women 18 years old and men 2 1 year old. Stabilizing a low body mass index can help you stay young forever.
7. Substitute food helps you become nutritious and smart.
Reduction and substitution make food more nutritious. A slight change in ingredients can greatly change your real age and make the food more delicious. Try to use olive oil instead of butter or margarine on bread; Replace one to three tablespoons of butter with puree or drained applesauce; Fruit instead of biscuits; Pure black cocoa butter chocolate replaces milk chocolate; Nuts instead of French fries; Cooked garlic paste or sailor sauce instead of cream sauce. Pure black cocoa butter chocolate contains a fat that can delay aging. This saturated fat is magically transformed into healthy fat through the human body and provides flavonoids for the human body. However, trans fat contained in milk chocolate is a harmful fat, which will accelerate aging. Therefore, choosing pure black cocoa butter chocolate means choosing young and delicious.
8. Walk with friends for half an hour every day.
Walking with friends for half an hour every day not only exercises the body, but also expands the circle of friends. When you are under pressure, you will not be upset by unnecessary things.
9. Be a smart purchasing chef
Cooking can be a real pleasure. The learning process is also quite interesting. If the raw materials you buy are healthy, then the food you eat is naturally healthy.
10, eat a rich diet for everything.
Absorbing various nutrients from five foods every day will be 5 years younger than choosing only two of them (these five foods are: bread and cereal; Fruit; Vegetable; Low-fat dairy products or dairy substitutes; Meat, poultry, fish, nuts and other protein). It is also important not to choose only one food in each category, but to choose different foods in each category. Any beneficial food may be rich in some nutrients, but not others. Eat four servings of fruit, five servings of vegetables, two to six servings of whole wheat bread, rice or other whole wheat foods every day. These foods can provide essential vitamins and fiber for human body, but they will not cause excessive calorie intake. In addition, eat three servings of low-fat dairy products or dairy substitutes and one or two servings of protein (nuts, soybeans, meat, fish or poultry) every day.
1 1, the more cooking methods, the better.
Sauté ing, pot roasting, barbecue, microwave oven, baking, steaming, or mixing, and diversified cooking methods can make vegetables more delicious.
12, ensure the weight of food, eating too much is just a waste.
Usually, the main course in a restaurant is much more than one meal. Make a gesture with your fist or poker box and ask the waiter to pack the extra parts and eat them at the next meal.
13, belly as big as a fist. Don't eat when you are full.
Because our stomach is almost the size of a fist, if we eat more than a fist, our stomach will swell and feel uncomfortable, which is not good for our health. Remember to eat some fat before meals, then have a rest and have dinner. At the same time, as soon as you feel full, stop immediately. If you keep eating, you will end up eating too much.
14, don't eat absently.
Usually, eating is an unconscious activity. We raised the fork, swallowed it absently, and then raised the fork again. Sometimes I just eat too much at once because I don't pay attention, and many times I'm not even hungry at all. You should be fully aware of what you are eating and why you are eating. Enjoy the color, aroma, taste and texture of food, not only can you eat more fragrant, but also slow down the eating speed.
15, improve the IQ of your kitchen.
Take away the biscuits and chips that accelerate aging, and put the fruit in a conspicuous position in the kitchen. If there is something in the kitchen, I want to eat it as soon as I see it. If not, I won't eat it. Using the right cooking tools and raw materials and throwing away those harmful tools and raw materials can greatly reduce the real age, and it is much easier than imagined.
16, drink more standing water.
Drink a glass of water before or after drinking wine or other alcoholic beverages, and at the same time, take a bottle of water with you when you need to eat.
17, let cooking change the real age.
I learned from John, another author of Cooking in Real Times. 6? 1 Lapma learned some skills. He told me that non-fat additives such as vinegar and lemon juice make the calorie content of food low; You can add these sauces to cereal soup or spaghetti ketchup, or sprinkle a little on fried vegetables or fresh fruits; Spices and herbs are another good way to flavor. Soaking Perilla frutescens and Zanthoxylum bungeanum in oil and vinegar is also a low-fat or non-fat seasoning method. Another method is to use anchovy sauce or mustard to make pungent dishes, which can make sauces, gravy and condiments more delicious, and also make pizza and shortbread more delicious.
18, hide unhealthy food and put on healthy food.
The first thing you see is usually grabbing a handful of food as a snack.
19, prepare a plate of moderate size.
One of the keys to controlling appetite is to choose a plate of moderate size and your favorite color, which can help you overcome the bad habit of overeating.
20. Determine the specific dining place.
Only when you sit down in your own specific place can you start eating, and only eat what is on your plate. Don't eat in places where eating is not restricted, such as TV rooms or cars.
2 1, go out to eat as "CEO". Learn to be CEO when eating out.
In other words, ask about the production process of some foods and ask for the replacement of harmful fats (butter, etc.). ) in dishes containing healthy fats (olive oil, etc.). ). If you can eat a little, stop immediately and pay more attention when you eat, you will definitely be much younger.
22. Read food labels before processing food.
Choose healthy food, such as high-quality whole wheat food, which does not contain saturated fat or trans fat. It is said that a cinnamon roll contains 75 grams of aged fat, while whole-wheat cinnamon-flavored bread contains no fat and processed flour, which is very delicious.
23. Enjoy three meals a day happily and easily.
Shopping in special sales and cooking shops and trying new varieties of dishes can relieve stress in fun, and mental exercise in cooking can keep your heart young. Treat the meal time as a happy time, sit with family or friends, talk about what happened in the day, laugh heartily, and expand your social circle at the same time.
Borrow a copy of Real Cooking from the library and try a new cooking method every week. If you cook with others, you can have a competition to see who can cook delicious and healthy dishes. For a change, you can try Italian, Thai or vegetarian food.
The more you know about what you eat, the easier it is to stay young!