[Every festive season, I gain 3 kg], I would like to ask: Do you dare to weigh it on the scale?
Oh, I can’t help it during the holidays. I eat every day…
Dinner with friends and girlfriends is delicious, AA! Don’t suffer! ! !
What? Take a vacation and exercise? Give me a break …
Is there only one way to let yourself get fat?
Of course not.
Can [don’t step on the leg] can [open the mouth], clove mother invited food expert Lan Xiaofang today to tell everyone: according to this time rule, eating can also be thin secret.
Eat more during the day
Under the condition of the same total calorie intake in a day, the inverted pyramid of calorie distribution for three meals is more conducive to weight loss. That is, as the saying goes: “Eat well in the morning, eat full at noon, and eat less at night”.
Studies have proved that eating time can affect the effect of weight loss.
Researchers in Spain recruited 420 people and divided them into two groups to draw up exactly the same diet and exercise plan. The difference was that they ate dinner at different times, half before 3 pm and the other half after 3 pm. Twenty weeks later, they found that those who ate dinner before 3 pm lost 5 pounds more.
The human body may have evolved such a mechanism: daytime metabolism is more efficient and can burn more calories.
In other words, under the condition of eating the same food during the day and at night, food will be consumed and metabolized quickly during the day, while if you eat too much at night, you can only stay in your body and convert it into fat.
Therefore, mothers who watch themselves slowly gain weight try to put the sumptuous meal of the day before 3 pm.
If there is time, breakfast is best to be rich. You can refer to this formula: sufficient staple food + high quality protein + healthy oil + fresh fruits and vegetables.
For example, whole wheat bread, milk, fried eggs, and a handful of nuts. Or is it a traditional Chinese breakfast with coarse cereal porridge, plain steamed buns with boiled eggs, and an apple for an extra morning meal.
If you eat sloppy in the morning, you can have a luxurious lunch. Anyway, it is better not to leave the big meal until the evening.
Have dinner early
Some mothers may say:
[It’s no good not to eat at night. Almost every day on holidays is a big meal at night.]
If you can’t control eating less at night, then advance the dinner time. It is best to settle the dinner before 6: 30 every day. If you have a best friend to make an appointment with you, you can discuss the advance together and perfectly stagger the holiday [ordering peak].
Metabolism at night will be slower than during the day, so if you don’t want more calories to be converted into fat, you should leave enough time for your body to consume these calories.
If you really can’t change the time (for example, eating with relatives), then try to eat first as a respect! When you are full, you can get off the table in the name of bringing your baby to avoid making your belly round!
In addition, some mild exercises can be added after meals, such as taking a walk, which can also achieve the goal of losing weight.
Try to concentrate on your meal time.
The most taboo thing about losing weight is:
Eat from morning till night
Many mothers may say:
Can’t help it at home, then I eat less and eat more, okay?
Better not.
The first prerequisite for losing weight is to limit the total calories. If you eat less and eat more, you will eat more if you are not careful. It may be much easier to limit the total eating time than to limit the total calories.
Attention! This is not to encourage [the 16-hour food cut-off method], nor is it to advocate [not eating after noon].
Just let everyone concentrate the eating time of the day on 8 ~ 9 hours.
For example, if you eat breakfast at 8 a.m., it is more appropriate to settle dinner at 17 a.m. at the latest. If you are a habitual late-rising mother and like to eat breakfast and lunch together, this method is easier to implement.
What if you are easy to get hungry at night by using the centralized eating method?
What should I do?
Go to bed early, you won’t feel hungry when you fall asleep.
The result of persistence is:
They are all fat, you are still so thin!
