Healthy diet method for women
Wake up in the morning and eat more.
This is the key part of burning fat faster. Breakfast plays a decisive role in diet planning. When people are asleep, the speed of metabolism will reach the lowest. As you wake up in the morning, your metabolism will gradually return to normal level.
The faster you eat breakfast after waking up, the faster your metabolism increases. If you are a morning exercise enthusiast, you must eat a banana before exercise and have breakfast after exercise. Tea or coffee can't replace breakfast. Oatmeal mixed with fruit, or a boiled egg with a bowl of porridge and bread are all good breakfast choices.
Don't go to work empty-handed until you have time for breakfast.
If you can't come for breakfast, you should prepare a loaf of coarse flour and some fruits, such as bananas and a bottle of yogurt, and bring them to the office in advance. Similarly, when you are hungry, you can grab a hearty breakfast and "refuel" your work in time.
Drink milk like a child
Women who drink three cups of yogurt every day will consume 60% more fat than women who don't drink yogurt. What makes yogurt so magical? The answer is that yogurt is rich in calcium ions. It acts as a catalyst, enabling the body to burn fat faster. Yogurt with tofu, vegetables and cereal will play a better role.
Poor sleep will make you fat.
People who sleep 5-6 hours a day weigh 6-8 pounds on average than those who sleep 7-8 hours a day. When normal sleep time is deprived, the body will produce a lot of anti-stress hormones to slow down metabolism, and at the same time, the appetite will increase the next day. If you have to get up at 7 am, you'd better go to bed around 1 1 the night before. Don't watch TV before going to bed. You can take a hot bath or read a good novel.
Keep moving forward
Divide the daily exercise into two parts, such as 20 minutes of strength exercise in the morning and a half-hour walk after dinner, and the metabolic rate will double. In other words, practicing in stages is easier to consume calories than practicing once. It is also effective to spend five minutes walking around every hour. But don't go into such a misunderstanding, don't think that exercise will work in one second.
Diet should be coarse but not fine.
A recent scientific research shows that the key in the process of slimming is not the amount of cellulose intake, but what kind of cellulose can play the best catalytic role in fat consumption during digestion.
Eating healthy, unprocessed fruits and vegetables and whole wheat bread usually consumes 80% more calories than eating processed starch food. The fiber in unprocessed food is directly absorbed by human body, while the processed fiber is decomposed into sugar and absorbed by human body. With the increase of sugar in the body, the ability of insulin to absorb fat will also increase, thus making the body fat accumulate.
Drink more water before and after meals.
Drink plenty of water before and after meals. When the body is short of water, the level of metabolism will be 2% lower than before. At this time, avoid drinking caffeinated drinks such as tea, soda and coffee. Under the action of caffeine, the body will only absorb half of the water.
Mana
Anyone who wants to be smart, quick-thinking and efficient should eat more carbohydrate-rich foods and supplement vitamin B. Walnuts, coarse flour bread and bananas are your first choice to strengthen your brain, because they provide you with mental nutrition necessary for mental work.
Dietary precautions
Pay attention to taking vitamins, folic acid and iron.
Breakfast for women aged 25-40 should meet at least 50% of daily vitamin and folic acid requirements, especially vitamin C and iron. Nowadays, most women don't get enough iron and folic acid from food. If possible, it can be supplemented from lunch and dinner. Meat, offal, millet and fennel can meet people's needs of iron 10 ~ 18 mg a day. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods.
Don't eat too much fat.
Generally speaking, women should control their total calorie intake, reduce their fat intake and eat less fried food to prevent overweight and obesity. The standard of fat intake should be 20% ~ 25% of total heat energy, but at present, many women have exceeded 30%. Excessive fat intake will easily lead to an increase in lipid peroxide, reduce exercise endurance and affect work efficiency.
Eat less fat breakfast.
Women tend to choose foods with low fat content for breakfast. They prefer to eat cereal. From the point of view of nutrition, this trend should be advocated. For example, eating a bun with butter, jam, cheese and an egg for breakfast has seven times the fat content of whole milk, fruit and cereal breakfast.
Cereal breakfast should be favored.
A good breakfast should include three things: cereals, such as coarse flour bread, eight-treasure porridge, black rice bread, wowotou, fennel cabbage and other fruits and dairy products. It is best to drink milk with less fat.
Dietary health preservation methods for professional women
Busy life every day, running between family and company, the pressure of professional women in modern society is getting bigger and bigger, and time is getting less and less. If you spend your time doing sports * * * sports food * * *, you won't feel guilty at all. However, healthy food is what everyone needs, so, OL, pay attention to your diet!
1, eating posture must be correct: when eating, sit up straight and don't press your stomach, so that food can quickly enter your stomach from the esophagus.
2, the interval should be appropriate: generally, the interval between two meals should be 4-6 hours.
3. Try not to eat when you are extremely hungry: because you have a big appetite when you are hungry, it is easy to eat a lot at once, leading to obesity.
4. Don't eat too much: If you eat your favorite food first, emotional satisfaction will make you feel full faster, thus avoiding overeating.
5. Chew slowly: Chewing slowly helps to digest food.
6, no brain after meals: stomach digestion after meals needs to concentrate blood. Listening to light music is the best way to rest. If you use your brain after eating, blood will flow to your head, and there will be less blood in your stomach and intestines, which will easily affect digestion.
7, dinner should not be excessive: dinner should eat some simple and digestible food, and should strictly control excessive. This is necessary for weight control and weight loss * * * diet food * * *.
8. Don't talk about things that have nothing to do with eating: if you discuss complicated or disappointing issues, it will affect people's appetite.
9, pay attention to nutritional balance: three meals a day should pay attention to nutritional mix to avoid duplication.
10, ensure a good breakfast: if you don't eat a good breakfast, the lowest blood sugar in the human body will be insufficient, and people will not be able to study and work energetically.