Recently, "****has become a hot word on major social ** and short** platforms, and many people are gearing up to gain a better figure in the new year. In order to lose weight quickly, some friends will even use extreme methods such as fasting and crazy exercise to pursue results.
However, determination can be "hot", but action requires reason. **≠ torture, if you can skillfully integrate ** into your living habits, you can not only lose weight easily, but also not easy to regain weight. Today, we will introduce a few from the aspect of dietLife fat loss tricks, take you hot and spicy, ** slimming
It is said that **"7 points rely on eating, 3 points rely on practice", let's first introduce 4 tips on diet:
Find a healthy alternative to the food you love
Some friends will give the recipe a "big change" as soon as they start, and broccoli, chicken breast, and kale, which they don't eat before, have become frequent customers. As you can imagine, even if the food you don't like is low in fat and high in nutritional value, it is difficult for many people to stick to it for a long time.
Therefore, we recommend that you try to think about what "natal food" you haveTry to find healthy alternatives to foods that you love so much, for example:
Friends who like milk tea and fruit tea can use sugar-free yogurt mixed with fruit instead;
Friends who like "dazzling" potato chips can try to use the air fryer to make vegetable chips.
You can control how much sugar, oil and other seasonings you add to your homemade food, which can be delicious and healthy at the same time.
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Change the order of eating
During fat loss, we often focus on what and how much we eat, but we ignore the impact of eating order on fat loss results.
One study found that eating vegetables rich in dietary fiber, followed by meat high in fat and protein, and finally staple foods such as rice and noodles can improve fat loss. Specifically, do not eat staple foods for the first 5 minutes of eating, only eat vegetables, meat, and other foods, and only eat staple foods after 5 minutes. After 6 months, the participants' blood sugar, weight, and waist circumference improved significantly.
In addition, the study also found that:If you drink vegetables in soup before meals, you can significantly increase satiety and even reduce your calorie intake by about 20%.
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Chew 20-30 times in one bite of food
In addition to the eating order mentioned above, there is another detail of eating that is easily overlooked, and that is the number of times you chew your food.
Some friends are accustomed to swiping their mobile phones or chatting while eating, and often swallow the food before they have time to taste it. However, experiments have found thatWhen the subject slowed down the pace of eating, it increased from 4 to 28 chews per mouthfulIn this way, not only will the blood sugar rise after meals slow down, but the amount of food will also become smallerAfter 10 days, the subjects even lost an average of 21kg
This is because if you don't chew your food enough and eat too quickly, your brain will receive the signal that you're "full" later, making it easy to eat too much and lead to obesity. Experts recommend chewing 20 to 30 times in one bite of food, especially for friends with poor spleen and stomach function, try to chew more than 25 times per bite of food.
Don't skip any meal, especially breakfast
One study found that people who regularly skip breakfast had a 48% increased risk of overweight or obesity and a 31% increased risk of abdominal obesity compared to those who had a breakfast habit. This is because the longer the fast, the higher the concentration of ghrelin, and our appetite will also increase, not only is it easy to consume too much food at lunch and dinner, but we may also be tempted to eat snacks and drink milk tea to add food.
Another study found that eating breakfast consistently was helpful for maintaining a healthy weightCompared to those who eat breakfast, those who skip breakfast have a 23% higher risk of gaining 5kg in 10 years
Special Attention:
In addition, you can also learn scientific weight management skills, according to your physical condition and underlying chronic diseases, learn scientific dietary advice and exercise guidance, and ensure health and safety in the weight management process. And establish a healthy and reasonable lifestyle, master the principles of diet and exercise, and prevent subsequent weight **. You can also learn to let yourself feel the intuitive change of weight while learning and experiencing! Mastering the technique of weight management is the most cost-effective. There will be professional teachers in our study group to guide you on three meals and use, so that you can easily lose weight!
A lot of weight management related learning, welcome to pay attention to *** Hanhan nutrition.