Part 1: Choose healthy food
1, choose the food with the lowest unhealthy fat content. Trans fats and saturated fats are unhealthy fats. They can raise LDL cholesterol and increase the risk of heart disease. Foods with high trans fat content include foods made of "partially hydrogenated oil", such as shortening or margarine. Baked foods, fried foods, frozen pizzas and other highly processed foods usually also contain trans fats.
Foods such as pizza, cheese, red meat and full-fat dairy products contain a lot of saturated fat. Coconut oil is also high in saturated fat, but it can improve good cholesterol in the body, so it can be taken in moderation.
2. Eat healthy fat in moderation. Polyunsaturated fats, monounsaturated fats and omega -3 fatty acids are all healthy fats. They can lower low-density lipoprotein cholesterol and increase high-density lipoprotein cholesterol, thus reducing the risk of heart disease. Choose healthy oils, such as olive oil, rapeseed oil, soybean oil, peanut oil, sunflower oil and corn oil.
Fish is rich in omega -3 fatty acids. Choose to eat salmon, tuna, trout, mackerel, sardines and herring. You can also get omega-3 fatty acids from plants, such as flaxseed, vegetable oil, nuts and seeds. However, the body cannot process vegetable fat so effectively.
3. Choose foods with low sugar and refined carbohydrates. Reduce sweets, soda, sugary juice and white bread. Choose natural fruit, freshly squeezed juice and whole wheat bread.
4. Eat all kinds of natural healthy foods and avoid processed foods. Natural healthy food contains healthy and balanced carbohydrates, protein, fat and other nutrients. Eat fruits and vegetables rich in vitamins and minerals. Try to eat more fresh fruits and vegetables. Canned fruit usually contains added sugar or salt.
Choose to take protein from lean meat, beans and tofu.
Choose whole grains, such as whole wheat bread, whole wheat noodles, brown rice and quinoa.
Eat low-fat dairy products. Skim milk and low-fat cheese can not only get enough calcium, but also reduce fat intake.
5. Incorporate organic food into your diet. Buy ingredients at natural food stores or local farmers' markets. The nutritional value of organic food is not much higher than ordinary food, but there are not so many pesticide residues or food additives, and it is more environmentally friendly. If you care about the price, consider buying only certain organic foods, such as apples, berries, drupes, grapes, celery, sweet peppers, green vegetables, potatoes and lettuce. When these plants are planted by traditional methods, the amount of pesticides used is more than other agricultural products, so it is best to choose organic ones.
Part II: Exercise
1. Stretch before and after exercise. Moderate stretching exercises can warm up muscles before exercise, enter the best exercise state, and relax muscles after exercise. Stretch the calf. Stand in front of the wall, about one arm away from the wall, and put your right foot behind your left foot. Bend your left leg forward and straighten your right leg close to the ground. Hold this position for about 30 seconds, then repeat on the other side.
Stretch the hind leg muscles. Lie on the floor near the wall or door frame. Lift your left leg and heel against the wall. Straighten your left leg until you feel the back of your thigh tighten. Hold this position for 30 seconds, then repeat on the other side.
Stretch the hip flexors. Kneel on your right knee and put your left foot in front of you. Lean forward and transfer your weight to your left foot. You should feel the muscles in your right thigh tighten. Hold for 30 seconds and then repeat on the other side.
Stretch your arms. Cross your left arm on your chest and pull it with your right hand. Hold for about 30 seconds, then repeat on the other side.
2. Exercise 3 to 5 times a week. Exercise for half an hour to an hour at a time, combining aerobic exercise with strength training. Experts recommend at least 150 minutes of moderate aerobic exercise every week. Plan to set aside at least two days a week for strength training.
3. Exercise near home. You can run or walk the dog. Exercise at medium speed for at least 30 minutes.
4. Carry out hard daily activities. Intensive gardening and housework can also exercise. You can also choose to take the stairs instead of the elevator, park your car far away and take a quick walk during your lunch break to increase your daily activities.
5. Give up driving. Walk or ride a bike to your destination instead. If you want to take public transportation, try to get off a few stops earlier and walk the rest of the way.
Part III: Stay away from unhealthy habits
1, avoid the yo-yo effect, that is, you can't keep it after losing weight quickly, which leads to weight rebound and weight loss again, forming a vicious circle. Once you successfully lose weight after improving your lifestyle, you must try to keep your weight, and don't let your weight go up and down like a yo-yo.
2. Don't lose weight in extreme ways. Unless under the supervision of a doctor, do not take dietary supplements such as liquid diet and diet pills without authorization. Generally speaking, those who meet the following conditions are extreme weight-loss plans or products: to ensure that they lose a lot of weight quickly in a short time, and lose more than 0.5 to 1 kg per week.
Promise to lose weight and not change your habits.
You need to spend a lot of money.
Limit the food you can choose and don't advocate balanced nutrition.
3. Moderate exercise. Too long, too frequent or too strenuous exercise will make you vulnerable. After each exercise, you should set aside a rest time and wait until your body recovers before exercising.
4. Know your weight. Being overweight or underweight is unhealthy. Consult a doctor or check a reliable weight chart to find the ideal weight for your age and body shape.
5. Don't smoke and drink. Smoking can cause many health problems, including heart disease, liver disease and various cancers. Alcohol may also be harmful to health, including liver disease, cancer, heart disease, alcoholism and depression.
6. Get enough sleep. Studies show that people who don't get enough sleep tend to get fat. Adults sleep seven to nine hours every night. Children and teenagers need longer sleep time. Children need to sleep 10 to 14 hours every night, school-age children need 9 to 1 1 hour, and teenagers need 8 to1hour.
7. Don't neglect sun protection. Prolonged exposure to the sun can lead to many health risks, including cancer. Every time you are outdoors, you should wear clothes that can protect your skin and apply broad-spectrum sunscreen with an SPF of at least 30. Wear sunscreen even on cloudy days.