1. A balanced diet. The diet includes balanced carbohydrates, protein, fruits, vegetables and dairy products. This can ensure that your body has a balanced set of important vitamins and minerals to maintain health and strength. Try to make your daily diet 30% vegetables, 20% fruits, 20% carbohydrates (starch such as flour, rice and corn), 20% protein (meat, beans and vegetables) and 65,438+00% dairy products.
Don't forget dinner. Be sure to have breakfast. Breakfast can help boost your metabolism in the morning (metabolism will slow down during sleep because you haven't eaten all night). You also need to make sure that you eat at the same time, so that your body will have enough energy to stay at its best at the end of the day.
3. Don't drink, increase calories for nothing. It is best to drink only water, or drinks without calories, such as tea or black coffee without any other additives. Sweet drinks and juices have hundreds of calories and won't fill you up. Generally speaking, drinking these drinks will only help you quench your thirst and increase your daily intake of hundreds of calories.
But freshly squeezed juice is ok.
If you still want to drink juice, but want to reduce the intake of sugar. You can add 30% water to the juice. When you get used to the taste, you can increase the proportion of water.
4. Eat less unhealthy fat and empty calories. Overall, reduce the intake of unhealthy saturated fat and trans fat. Foods rich in these fats include potato chips, fat, fast food or frozen food. You also need to reduce foods that are full of empty calories, that is, foods that only contain calories and have little nutrition (such as white bread, potato chips and candy). Both will make you gain weight or reduce your intake of nutritious food.
5. Eat more nutritious food. Try to eat as much food as possible that can provide various nutrients to your body. These foods are rich in vitamins and minerals. You can try orange fruits, dark green leafy vegetables such as kale and spinach, whole wheat rice, millet and other grains, lean protein such as beans and chicken, low-fat cheese and other calcium-rich dairy products.
Eat in moderation
1. Only eat when you are hungry. Many people think that people are generally hungry at 9 am, noon 12 and 6 pm. Although this timetable is generally useful, remember that if you are not hungry, there is no need to eat just because the time is up. Besides, if you are hungry between meals, eat healthy snacks. There is no need to starve yourself between meals: if you make yourself too hungry, you will eat too much at dinner.
Know what it feels like to be hungry. Don't eat just because you are bored. You know, hunger is a manifestation of food demand, and no matter what food it is.
Don't stop eating after you are moved and satisfied, but stop after you feel full. After eating, my stomach should not feel empty, but I can't eat completely. If you feel bloated, then you have eaten too much. Get into the habit of eating slowly, so that you will know when you are satisfied, not full. It takes 20 minutes for the brain to get the signal that it is full.
2. Control your food intake. Remember, your stomach should be as big as a fist. Don't try to stuff food ten times bigger than your fist. Many people don't realize that when you eat a lot, your stomach will swell. If you only eat a little at a time, your stomach won't swell too much. This forms a virtuous circle, because the smaller your stomach, the easier it is for you to eat.
Controlling calories can help you control your food intake. A person usually needs 2000 calories a day.
Don't worry about the calories you consume in a meal. But you need to calculate the daily calorie intake. You can divide the calories of a day into several small meals, two main meals, or any snacks. You can make your own choices. But in general, eating more meals can increase metabolism.
3. Calculate the number of calories. Calories are the fuel of the body. If you eat too much, your body will store unnecessary energy (for use at other times), which is why we gain weight. Try to control your calories to keep your weight. If you eat too much at one meal, or you just want to lose weight, then eat less at the next meal and do some exercise.
4. Drink plenty of water every day. This is very important. Sometimes you are thirsty, not hungry. And water will make your liver and kidneys healthier. You can try adding a little lemon, lime or orange juice to enhance the flavor, or you can add cucumber strips to enhance the flavor. For most adults, they drink eight glasses of 226 grams of water every day, but the exact amount depends on the individual.
Cultivate a correct understanding of food
1. Don't be superstitious about all kinds of fast weight loss methods online. The body needs enough protein and various healthy fats (including omega-33 fats commonly found in fish oil) to function normally, and also needs fruits and vegetables containing healthy carbohydrates. Don't be superstitious about weight loss methods that limit any nutrients.
2. Give yourself some smart rewards. You don't need cakes and cookies, but you can also give yourself something delicious as a reward. There are many healthy snacks for you to choose from. Try low-fat Greek yogurt instead of ice cream. Strawberries and sweets are different choices. If you want sandwich biscuits, try peanut butter and banana sandwiches.
3. Save the chance of eating sweets. You know you will eat sweets at some point: your neighbor's birthday cake, grandma's Christmas dessert, chocolate bought by your boyfriend, or cookies made by your children. Of course, everyone wants to enjoy and indulge from time to time. The key is to let yourself eat sweets only under special circumstances. Don't eat sweets often. In this case, when you have to eat sweets, your calorie index has far exceeded the standard.
4. Don't fantasize about food. Do you find that watching TV makes you crave food more? This is because there are many delicious-looking food advertisements and many attractive food features on TV. Don't watch these advertisements, because they will only fill your head with food. In addition, don't fantasize about how good it feels to eat a whole ice cream when you look bored. Try not to think about it, let yourself think about something else. So you will eat less and less of these foods.
Don't wolf down when you go out to eat. It is normal to go to a restaurant for a good meal, especially if you are not good at cooking. But remember, the amount of food in restaurants is usually too large. You shouldn't eat so much at once. You can just eat half and pack the rest. You can even order an appetizer instead of the main course, if you think the size of the appetizer is enough.
Special tips
Try to put down the tableware after each bite, which will help you chew slowly. Chew it, swallow it and pick it up. Ask yourself if you are really hungry or bored.
Sometimes when you feel hungry, what you really need is water. So you can drink water or fresh juice to make the hunger disappear. Don't think about eating when drinking water. You can't drink too much.
Chew slowly! Taste every bite.
Fruits, vegetables and nuts are delicious and nutritious. You can eat a few small portions every day to help reduce hunger. Insist. This is not a fast diet, nor is it a diet. In a word, this is not a habit that can be quit at once. This should be a lifelong habit.
Remember that there is a difference between real hunger and good appetite. Sometimes you want to eat a food because you missed the taste, not because you are really hungry (that is, your stomach doesn't growl and you don't feel hungry).
Sometimes a noise in your stomach doesn't mean you're hungry, it's just that the digestion process will produce some sounds. Generally speaking, the sound of hunger is a slow repetition, such as the sound of "knocking", and then the sound of "knocking" is made after a few seconds or minutes, and this pattern is repeated. If you don't eat breakfast, or after exercise, then you will feel very hungry.
In addition, the first sign of eating satisfaction is feeling thirsty.
A good way to suppress or delay hunger, when you want to eat something before meals (especially junk food), brush your tongue with toothpaste (brushing your teeth will damage your enamel). This will make you not want to eat for a while, because the taste of toothpaste makes any food less delicious. This method can help you curb your desire for junk food, and it can also help you delay your desire and give you time to prepare/buy healthier food among friends. Of course, another advantage is fresh breath.
You can try to eat with a fork, which will slow down your eating process. But it may take you a while to get used to it.
Put an extra plate on the table and half the food in this plate for tomorrow. After reading this article, you will feel that you have eaten too much before. Usually you will eat all the food, but at this time you will force yourself to share half for tomorrow, so you will avoid overeating.
Maybe some Chinese medicine practitioners will tell you that brushing your tongue will actually stimulate your digestive system and speed up your hunger response. You can use mouthwash instead.
Don't compare yourself with actors and models on TV. Most people can't be as perfect as they are (unless you can spend a lot of time and money every day to find a personal trainer to help you train and a nutritionist to help you cook recipes). You can aim at developing healthy living habits.
Find some healthy eating websites on the Internet to read, or go to the local library, or consult a doctor.
Don't talk with food in your mouth! No one can talk while eating.
Read the label of your drink. Some flavors of water may contain many calories, even as much as soda water.
Remember, your first and final goal, including diet control and exercise, is to make you healthy, not to hurt it.
Don't focus on food in life, and don't indulge in what to eat and how to eat. This puts you at risk of bulimia or anorexia.