So how to lose weight is the most scientific and healthy? Here are some good ways to lose weight effectively.
Scientific and effective weight loss method 1, scientific arrangements for three meals a day
Eating is not just for filling or spasm, but also for the normal development and health of the body. Under normal physiological conditions, people are accustomed to three meals a day. The greatest human consumption is during the morning of the day. As the stomach passes overnight Digestion is long emptying. If you do not eat breakfast, then the energy consumed for the whole morning activity is completely provided by the previous day's dinner. This is far from meeting the nutritional needs. Such long-term depression can easily cause acute gastritis, gastric dilatation, and acute pancreatitis. , Coronary heart disease, Myocardial infarction, etc. If you eat at night, you will have excess energy, and the remaining energy will become fat when it accumulates. So don't eat anything within three hours before bedtime. Pay special attention not to drink alcohol, eat meat. food.
Scientific and effective weight loss method 2, Adjust diet structure
The main reason for obesity is that energy intake exceeds the body's needs, and excess energy is stored in the form of fat in the body, leading to weight gain. Adjusting the diet structure is a scientific and effective way to lose weight, including adjusting the total amount of food intake, nutrients Make up and improve eating habits. According to each person's actual situation, with a few simple methods you can quickly calculate the total daily food intake and the amount of various nutrient elements. Based on this, select foods selectively. It can meet the needs of the body without too much intake.
Scientific and effective weight loss methods 3, control staples and limit sweets
If the original food is relatively large, the staple food can be decremented by subtracting 50 grams from the three meals a day. For foods that contain too much starch and are extremely sweet, such as sweet potatoes, potatoes, alfalfa meal, jams, honey, candies, candied fruit, malted milk , Juice sweets, Eat as little or as little as possible. The non-staple foods can be lean meat, fish, eggs, soy products and vegetables with less sugar, fruits, etc. Eat a little spicy foods such as ginger, pepper, pepper, pepper, etc. Warming the body has a great effect on the metabolic function. Can not drink extremely cold drinks. Otherwise, the chance of losing weight will be greatly reduced.
Scientific and effective weight loss method 4, dietary fiber
Fiber can hinder the absorption of food, fibers in the stomach water swelling, can form a larger volume, make people feel full, help reduce food intake, have a certain effect on weight control. People eat more food containing fiber can In a certain period of time, it is well digested and absorbed, and then the waste is excreted. People who have more dietary fiber in the diet have more chewing times, so the meal rate is slowed down. As a result, the small intestine can slowly absorb nutrients and the blood sugar level is difficult to rise. Since dietary fiber promotes intestinal peristalsis, constipation is naturally reduced if large amounts are consumed, and the incidence of colorectal cancer is also reduced.
Scientific and effective weight loss methods 5, appropriate drinking water or soup
Drinking water is an indispensable requirement in people's daily life. Summer can eat watermelon, tomatoes and other thirst-quenching. Watermelon juice, winter melon soup can diuretic. Excessive restrictions on water, can make fat people sweat gland disorder, adverse temperature regulation, especially urine Concentration, metabolic residue is not easy to drain, can also cause symptoms such as polydipsia, headache, fatigue, etc. Drinking water moderately can supplement water and regulate lipid metabolism. In addition, soup is also very good for human health. It is a good appetite suppressant. Therefore, some obese people use soup to lose weight.
Scientific and effective weight loss methods 6, ensure adequate sleep
Ensuring adequate sleep is one of the eight simple and effective ways to lose weight. You basically don't need to do anything, you just have to take a good night's sleep. A good night's sleep will give you a feeling of fullness. It can also make you lose weight more consciously. On the contrary, lack of sleep will destroy the endocrine balance, reduce the body's alkaloids that help to reduce weight, increase the body's alkaloids to accelerate hunger. The result is of course you can not help but eat, eat more and more.
Scientific and effective weight loss methods7, lose weight during the best weight loss exercise session
Exercise and fitness is like an accelerator for weight loss. It can not only reduce weight quickly, increase metabolism, accelerate fat burning, but also can shape body shape. However, exercise weight loss should not be carried out after meals. This is not only harmful to health, but also makes weight loss effective. Discounts. To this end, experts point out the best sports weight loss sessions for you: Morning: 3 hours after breakfast to before lunch; Afternoon: 3 hours after lunch to before dinner; Evening: 3 hours after dinner to bedtime.
Scientific and effective weight loss methods 8, choose the right weight loss exercise
Exercise is broadly divided into two categories: aerobic and anaerobic. Anaerobic exercise has a good effect of enhancing skeletal muscle, but for those who lose weight, aerobic exercise is more necessary to break down fat in the body, because aerobic exercise Can help increase the metabolic efficiency of the body. However, it requires that each exercise lasts no less than 30 minutes, and 3 to 5 times per week.
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