In fact, as long as the food can be added with reasonable exercise will not gain weight! Winter festivals, relatives and friends reunited, the complete rejuvenation appears to be disappointing, coupled with the cold climate more activity reduced, often unwittingly make The figure is gone.
However, to maintain a healthy body is not impossible, the following dietitian advice provided by the integration of life, spared from lazy fat just around the corner!
1. Enjoy high protein breakfast
Many people have too much carbohydrates for breakfast, lacking in nutrition, usually with lots of sugar and toast.
Research shows that eating high-protein breakfast can help control appetite, nutrient intake, and reduce unnecessary snack intake.
"Egg-containing" breakfast especially helps to lose weight. Since eggs contain quite enough nutrients, in addition to active metabolism, the effectiveness of maintaining energy and satiety is quite high.
2. relieve stress
The role of stress hormones in the body is to control food intake and energy expenditure, and in particular to stimulate the brain's desire to crave high-oil, high-sugar foods, especially in women.
3. Stop calculating Calory, eat whole food on the right!
Experiments show that diet or calorie intake restrictions are not long-term effective weight loss, but will increase cortisol and perceived stress, the latter two are the main cause of fat.
Rather than doing more with fixed calories or limiting diet, which enhances sense of deprivation, it's better to eat whole, nutritious and unprocessed food.
Multiple intake of food nutrients, but also the French women recognized weight loss recipe
The goal is to eat two fruits a day and at least five vegetables to meet seven colors that meet the rainbow.
Whenever you want to eat, you'll be replaced by high-fiber brown rice, whole wheat bread and pasta, along with high-quality protein such as eggs, nuts, seeds, seafood, lentils, beans, chickpeas, quinoa, organic meat Product, fermented bean curd).
4. Pay attention to your intestinal probiotics
There is now a growing body of evidence that intestinal gut bacteria are associated with weight control.
Studies show that people with a slim body have significantly different intestinal bacteria from those with more body fat, most likely because supplementation with live bacteria improves intestinal flora and effectively increases weight loss.
More intake of food fiber to achieve the effect of living bacteria and complement each other
In one study, women who took probiotics for 24 consecutive weeks lost more than 51 percent of their body weight from those who took no probiotics.
In addition to yogurt and Kefir bacteria (Kefir) containing live microbial strains, fermented foods such as kimchi, taste and German sauerkraut, also have the same ingredients.
5. Find a happy exercise
Active body building is a key part of maintaining a healthy weight (and overall body), but who says exercise is about running a treadmill for hours on an old, sweaty gym?
You can also choose to do other more suitable for their own sports, such as yoga, swimming, dancing, martial arts or military training camp and so on.
Simple exercises at least once a week lay the foundation for good habits
Meet with friends exercise is also a superb way to supervise yourself, not only to make sports changes interesting, but also allows you to refuse to go out!
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