Reduce weight for women, is an eternal topic. Also insisted day for women. But when you put the weight loss as a way of life to treat, you will easily have good figure. Science diet is very important, reasonable arrangement of 1 day diet, is good figure of assurance.
1, eat good breakfast: breakfast is Open Day metabolic keys. Nutritionists recommend ideal breakfast: milk + cereal (bread, steamed buns, oatmeal, etc) + a fruit or vegetable + an egg.
2, every 25 to 30 grams of fiber: fiber cannot be human consumption absorption, but in the body for long time, can make full abdomen feeling, reduce feed desire. Whole grains, legumes, nuts and dried fruits are high in fibre foods.
3 eat fiber: for example, in the morning of the breakfast to join fruits, vegetables, help control the afternoon appetite.
4, don't eat too little: starve bodies automatically stored fat. Want to lose weight, accurate method is: frequent and healthy eating.
5, twice a day adds: recommended tome: milk, yogurt, fruit and nuts. Tome time: around ten o 'clock in the morning, afternoon 3 o 'clock.
6, every 3 two staple: carbohydrates are body fuel, refused to staple, means that rebound.
7, using dinner to edema: dinner to edema food, can help overworked one day we remove toxins, vegetables can go edema has balsam pear, wax gourd, staple food may eat some green bean soup, YiMi benevolence porridge, etc.
Day 8, 4 two: a catty servings of vegetables, fruits 200 grams of 500 grams. The fruit contains some sugar, reduce weight period avoid by all means is with fruit instead of vegetables.
9, daily intake of 1,000 milligrams of calcium: in heat consumption under the condition of the same day, the average intake 1,000 to 1,500 mg calcium intake than 600 milligrams of calcium, every day on average more than three months can lose 2.7 kg weight.
10, everyday eat dairy 250 grams: eat more low-fat dairy, fat content is less than the average person.
11, weekly eat fish 4 times the omega, fish - 3 fatty acids help adipose decompose.
12, each take a food: every time open the refrigerator only remove 1 portion of food, such as a yogurt or a small piece of chocolate. That brings out the entire box of all, to put back again after remaining food of ideas, often caused all eat has nothing left results.
13, not in the refrigerator or food to eat before the ark. Walk into another room and sat down slowly enjoy you get the delicious.
14, eat hind eats 1 ~ 2 grain of kiwi. The kiwi fruit nutrients help the digestion of the food and fat decomposition.
15, dinner early. Dinner should try to end in four hours before bed.
16, daily 50 grams nuts. Nut contains trace elements mechanism.auxiliary catalyst fat.
17, slow drink water: drinking 6 ~ 8 cups of water every day. Slowly drinking, avoid edema.
18 and less salt: every day, no more than 6 grams of salt.
19, try to use olive oil to cook.
20, no oil to cook. Can use soup, wine, lemon juice, etc to replace oil cooking dishes.
21, use pan with pot. Pan with pot can make food doesn't stick on the surface of each meal prep, reduced oil at least 100 calories.
22, use nozzle cooking-oil tins. Every time when cooking in food surface slightly gush is on a little oil, can reduce heat.
23, often with roast, boiled or steamed replaced Fried, red-roast styles of cooking, reduce calorie intake.
24, remove visible fat. Was in the kitchen preparing a scissors, remove the ribs, goose down, skin of visible under fat; While soup soup after cooling oil slick removed.
25, eat less goose. Chicken with the skin with 300 calories of quantity of heat, not only 190 card with the skin.
26, feed more grains. Nutritionists recommend reduce weight period daily grains 150 ~ 200 grams, breakfast points the rest walk part, can be arranged in lunch.
27, eat the food sanitation.
28, every eat less 50 calories. A cup of sugary drinks is far higher than the number, so the next time with whitewater or a cup of tea instead.
29, snacks bag. Potato chips, biscuit, chocolate snacks if really want, also try to buy snacks bags, forgo big food bags.
30, don't empty stomach to go to the supermarket. Embarrassing and props to the appetite of satisfactory sound will let us constantly from shelves food bags of food take.
31, don't eat sweets in fatigue. Sweets consumes physical vitamin B, eat dessert physical fatigue more tired, virtually will increase dewlap!
32, homemade dessert. 60 grams of ordinary ice cream containing 10 grams of fat 160 calories. Now we use 200 grams of strawberry (excluding fat only contains 52 calories) poured a spoonful of low-fat yogurt (including 100 grams adipose, 10 calories) instead. Will not only satisfy the desire to eat dessert and not fat.
33 and drink soup. Food into a large amount of water, edible process can reduce 26% calorie intake.
34, eat tepid food. Too cold food will make more low temperature, metabolic more slowly. Usually vegetables in before without cooking is cool, so raw salad does not necessarily help reduce weight, the best way is to will vegetables water hot ripe eat again.
Rich in vitamin B6, 35, eat the food: vitamins B6 is metabolic proteins and carbohydrates important vitamins. Also is adipose decompose "catalyst". Advice from foods rich in vitamin B6, gain, in banana, carrots, soybeans and chicken.
36, eat more tomatoes. Tomato contains abundant lycopene. Lycopene can reduce quantity of heat absorb, reduce adipose accumulation and multivitamin, keep the body balanced nutrition. If in a restaurant, can have a cup of tomato juice instead of tomatoes.
37, healthy snacks carry. Apple or carrots was named best lose weight food aid. They have certain sweetness, can satisfy desire and need to spend some time to finish.
38, fixed a meal: choose a meal of the day, the variety of foods, such as regulations starting today only eat vegetarian dinner every day and porridge.
39, homemade salad sauce. Mayonnaise 1 TBSP contain 100 calories, tomato sauce only 16 calories. Use tomato sauce instead of mayonnaise mix salad, can reduce 84 calories. If convert mustard, lemon juice or apple cider vinegar, quantity of heat is lower.
40, everyday want to eat less.
41, each morsel chewing 20 times.
42, switch to XiaoDie outfit food. So can reduce one-third of eating.
43. Morning eat chili. Breakfast eat chili can reduce food intake for lunch and dinner.
Patients was 44.3 cups of green tea. In green tea catechins can inhibit adipose decompose, improve the metabolism. 3 cups of green tea a day - about three months, and waist can be shrunk by 5%.
45, hungry drink coffee. Do not add candy coffee is very good low calorie drinks, and can delay hunger, had better drink decaffeinated coffee. Special remind: usually drink coffee has no discomfort attempt.
46, slowly, stop a stop. Gastric takes 20 minutes of time digesting food, and then will convey to the brain satisfaction. So feel "full" eat slowly, before in between each dish, 7 minutes full stop stop, can reduce weight calorie intake.
47, a mirror to seat. Sitting in front of the mirror and you will pay particular attention to their dunking, politely eat, speed, nature is slow. Meanwhile, in front of the mirror eat, you will think more about his figure ─ ─ they don't look good again fat, or eat less some lobster.
48, don't let yourself starved. Long time in "hunger" state will let the body feel "very deficient", result eat far more than is needed, or even eat enough also stop not shut up. A little hungry but not particularly hungry, it is the best time for dinner
No comments:
Post a Comment