Many people often say, "I have eaten very little, why can't I lose weight?" I eat very little hot all day, but the balance is extremely poor. There is no meal at one meal, and I think the less I eat, the easier it is to lose weight. In fact, it is not just about reducing weight or maintaining physical health, the following concepts must be established.
{9➀Fixed and fixed amount:
When you eat, you still have to eat something even if you don’t have a stomachache. If you are busy with work, you can also eat simple and convenient foods, such as sugar-free beans with malt tablets, sausage dry …… etc. If you don’t eat it when you are not eating, you may have a bigger appetite and eat more, or make the next meal better absorption rate.
➁ The "quality" of food is more important than the "quantity":
Eat every meal well, so balance means "full grains + beans, fish, eggs, meat, milk + vegetables". You can eat very little food, but you cannot have only one thing when you are a meal. For example, you can only eat a bowl of "Yanchun Noodles", you can choose "beef noodles + green vegetables". Although the latter may have a higher heat, the balance is sufficient. Various nutrients interact in the stomach to reduce digestive absorption, which will also make it less easy to get hungry after eating, and your blood sugar is not easy to soak up. You can eat smoothly until the next meal.
Can you lose weight by not eating? Most people think this way, but in fact, this kind of concept is incorrect! Because not eating food for a long time can cause hypoglycemia, stimulating the sympathetic nerve, making the sympathetic nerve excited, and easily leading to anxiety and emotional instability. In addition, without developing a habit of regular and quantitative, over time, not only affecting the normal function and peristalsis frequency of the kidney and stomach, it also causes the digestive system to have food entering the body because it does not know when food will enter the body, resulting in the increase in the absorption rate of food every time it eats, which will cause the reverse effect of reducing weight! Regular quantitative measurement is definitely a major point in controlling weight. Even if your appetite is relatively large, if you can perform regular quantitative measurements accurately, your weight reduction has been 1/3 successfully.
The so-called regular and regular dosage must be 8 o'clock for breakfast, 12 o'clock for Chinese, and 6 o'clock for dinner. You can plan according to your work and life. Once the plan is completed, it must be implemented. It is recommended to make a diet record to help maintain it. Secondly, increase the fiber intake to make it easier to perform regular and quantitative quantification. For example, brown rice is replaced by white rice. Because brown rice is more difficult to digest, it can allow food to stay in the stomach and kidney tract for a longer time and is less likely to grow. Third, you can use the dosage to maintain regular and regular quantification. Pay attention to the dosage to be separated from the main meal for a certain time. The dosage content is best with fruits, liquid food, etc., and the breakfast, lunch, lunch and dinner are matched with two dosages, which can help the regular meals to take in the regular meal. When you accidentally eat too much, remember to adjust the amount you eat for the next meal.
Thinking 3 Oils are not all bad, and a balanced diet is the way to lose weightTake nutrition, please remember that food should be the main focus, not food! People who have weight loss are better to eat less processed foods and focus on natural foods. The Ministry of Welfare recommends that people should take six major types of food every day, including: "all kinds of grains, beans, eggs, dairy products, vegetables, fruits, oils and fruit seeds". In addition to the nutrients required for the normal operation of various humans, various types of foods will also affect each other and have a joint effect in the body.
For example, in addition to the heat content, the fat in the diet also contains rich vitamin E, and fat-soluble vitamins (ADEK), natural pigments (β-Hushu, Leafyol, Corn Huang, etc.) nutrients also need to rely on oil when they are absorbed and utilized by humans. If you do not eat any fat at all during the process of reducing weight, it will affect the absorption of many nutrients over time. Vitamins participate in a variety of physiological reactions and heat reproduction in the human body. That is to say, if you do not take oil for a long time, you will not lose weight! On the contrary, it will affect the body's reunion and cause obesity.
Simply put, various types of food provide different nutrients to the body, and the effects of different nutrients on the human body are interdependent and indispensable! Just like a gecko, if one of them is not moved, it will not be able to move the other gecko, and the body's recognition will collapse and collapse, and the weight will be reduced and the consequences will be followed by failure.
Commentary 4: Will you lose weight if you eat a lot during the day and don’t eat at night?➀Not eating dinner will increase the chance of eating late-night snacks:
The time from lunch to empty stomach in the evening is too long. Maybe you don’t feel hungry at dinner, but at 9 or 10 pm, you may feel hungry. At this time, your heart is thrusting again, so why should you eat it? In fact, it is wrong to eat or not eat at this time. The eating may be too late, which affects the quality of sleep. The main reason is that once you eat, it will stimulate gastroesophageal reflux, which may cause gastroesophageal reflux. If it often occurs, it will damage the lower esophageal mucosa that is more fragile than the gastric mucosa, causing esophageal ulcer and ulceration. A large proportion of people will turn into esophageal cancer. If you don't eat, sleeping with a feeling of hunger will also affect sleep, and may even lead to a higher absorption rate of the next meal (breakfast the next day).. So the best way to prevent it is to eat it as soon as the dinner time comes!
➁Dinner time should not be too late, do not eat 3 to 4 hours before going to bed:
The time required for each nutrient to digest in the stomach tract is different. The digestion speed is roughly "Powder (1 hour)→ Protein (2 to 3 hours)→ Fat (about 4 to 5 hours)". If you do not want to affect your sleep quality, it is best not to eat as much as possible within 4 hours before going to bed and reduce fat intake. If you need to eat due to special circumstances, you should mainly use "liquid food" with faster digestion and absorption speed.
➂Dinner should be mainly low-heat vegetables, paired with a few full-grained, beanfish and egg meat:
In addition to paying attention to the eating time, food selection is also very important. If you do not consider the way of tuning, generally speaking, the staple food (full-grained, staple food) and main course (beanfish) The heat of eggs and meat is higher than that of side dishes (vegetables), but at night, work and learning are generally over, and the heat required by the body is naturally reduced. Unlike the heat required during the day, when over-engaging, it is easy to stock up in the body and convert it into body fat.
How should people with sports habits eat at night?
Every meal is eaten during weight reduction, even if you have to exercise after work in the evening, you must eat normally. However, it is recommended to divide the content of dinner into two, which is divided into eating before and after exercise. If you eat too much for dinner, the blood will run to the stomach for digestion and absorption, which will affect the effect of exercise. Suitable disposal and consuming can give the limbs sufficient blood to help exercise and consume heat.
˙"Sauce is the energy source of human sports": Take some powdered food at a suitable time before sports to avoid the risk of hypoglycemia during sports.
˙Lin meat (muscle tissue) is the fastest part of the body that burns hot, and protein is an important component in the formation of muscle tissue. If protein can be replenished before and after exercise, it is very helpful for building muscle. Before exercise, you can choose a small amount of meat, fish and other types that require time to digest. Within 30 to 90 minutes after exercise, you can avoid affecting your sleep quality by easily absorbing milk, soybeans, buttermilk.
˙If you have a serious feeling of hunger at the end of the exercise, in addition to protein foods, you can use it to increase the feeling of footwork with fruits and vegetables.
˙People who exercise during the day eat some ginger food before exercise, and they don’t have to worry about affecting sleep if they eat other foods after exercise.
Thinking 5 Will you lose weight by eating low-calorie and sugar-free foods? Low-card trap! Nutrition has become a good habit of looking at "nutritional signs"If you want to eat but are afraid of getting fat, low-calorie food has become one of the ways for those who are decreasing. Many celebrities also use low-calorie snacks to maintain their figure, which has led to a trend in the market. The list of zero-card, low-calorie, sugar-free foods have also become the main goal of many manufacturers to actively develop. However, can eating these products really help control weight? Will choosing low-calorie foods really reduce the burden on your body? In fact, sugar-free is not really equivalent to 0 sugar. If low-calorie foods are eaten without restrictions, the heat may also exceed the standard. What's more, foods on the market that are labeled as zero or low-calorie are mostly snacks such as drinks, dried and other snacks. Although it satisfies the appetite of the mouth, "snacks" are still "snacks"!
In addition, these low-sugar, sugar-free, low-calcium, zero-calcium and other foods have added many pigments and spices to maintain the taste and taste of the food. Long-term consumption will not only benefit health, but will cause too many chemical ingredients to be taken, which will cause liver damage.
One of the important actions to maintain weight is to develop a good habit of looking at "nutritional signs"!
The government stipulates that packaging products must include: "heat, three major nutrients (protein, fat, carbohydrates), and ginger", which is for consumers to view, and modern people are increasingly paying attention to this part. In addition to letting us know the amount of heat consumed by eating these foods, we can also know whether the above-mentioned three major nutrients and ginger (salt) content is too high.
It should be noted that in order to stimulate consumption, some businesses will use advertising words such as "natural", "healthy", and "pure", so that consumers mistakenly think that eating these foods can cause weight to decrease. This is not true. If you eat too much "healthy" food, it will increase your body weight. Another pitfall that can easily cause mistakes is that the food list is to "reduce" fat and "reduce" heat, rather than "low" fat and "low" heat. In addition, many foods also use words such as "low", "light", and "less burden", so that when people choose this type of product, they will have errors that can reduce physical burden, and remind readers to be careful.
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