The BBC once made a very classic documentary < < Ten Things You Should Know About Losing Weight > >.
I hope the following 10 small methods can help friends who want to lose weight, lose fat safely and effectively, and shape a good body shape.
First, weight does not exceed the standard ≠ health
Generally speaking, there is a very simple measurement method to measure whether a person is fat or thin, and that is BMI (Body Mass Index).
It is the value (in kg/㎡) obtained by dividing the weight kilogram by the square of the height meter. For the Chinese:
If BMI is lower than 18.5, it is underweight. 18.5 ~ 23.9, belonging to the normal range, 24.0 ~ 27.9, belonging to overweight; However, if it is greater than 28, it is obese.
However, not being overweight does not mean being healthy.
Because your body may still hoard a lot of fat and even hide a lot of visceral fat. However, excessive visceral fat increases the risk of type 2 diabetes.
Generally speaking, men are healthy in the range of 14% ~ 24% and women in the range of 21% ~ 31%. The lower the visceral fat, the better.
Recommendation: Buy a body fat scale to know your body fat content and control your healthy weight and body fat rate.
Two, regular three food and beverage
Many people who lose weight often have a full meal and a hungry meal. However, if you don’t eat breakfast, you will easily be greedy for high-calorie foods.
Then I will unconsciously make up for the shortage of breakfast by eating more Chinese food and dinner, which will more easily lead to excessive calories for a day.
Friends who want to lose weight by skipping breakfast need not use it.
If you don’t eat breakfast, it is easy for you to eat more.
Three, the use of small tableware
Using small-sized tableware, smaller bowls and plates will be more conducive to our great cause of losing weight and help us eat less.
Therefore, you can try to change your tableware and use smaller tableware.
Fourth, learn to calculate calories
To lose weight, it is suggested to try to make a record of your daily diet and exercise, the more detailed the better, and then calculate the approximate energy intake and consumption (calories).
For example:
The same is coffee. Black coffee has 10 kilocalories, while cappuccino has 100 kilocalories.
The same is bread. The calorie of baked white bread is 125 kilocalories, while that of sweet cakes is 270 kilocalories.
They are all cocktails. Bloody Mary has 125 kilocalories, while pineapple coconut cocktails have 280 kilocalories.
The same is true of fruits. Strawberries have only 29 kilocalories, while grapes have 60 kilocalories.
If we all switch to low-calorie types, the amount of calories we consume every day will be reduced by more than half.
Five, increase protein, improve satiety
Our ability to resist hunger after eating is not only determined by calories, but also by the proportion of nutrients.
Of all foods, protein has the greatest influence on the secretion of appetite-related hormones, which can help the big stomach kings to control their desire to overeat.
Eating more high-protein foods is less likely to be hungry than eating more oil and carbohydrate, and the next meal will be less and more moderate.
Recommendation: Add more protein-rich foods, such as eggs, milk, chicken breast, etc.
Six, change eating to drinking porridge
After grain and coarse cereals are beaten into porridge, the occupied space in the stomach can be increased and will not be discharged from the stomach too quickly.
Drink 1 ~ 2 bowls of gruel (we need to pay attention to the amount of rice used here), but actually only half a bowl to one bowl of rice, with lower calories than the same volume of rice.
Even if porridge is cooked more thoroughly than rice and is easier to raise blood sugar, it is not recommended for fat friends with hyperglycemia, but considering the total amount, one bowl of porridge per meal is still not a big problem.
Recommendation: Choose coarse cereal porridge for breakfast every day, and of course there must be vegetables and other protein foods.
In addition, drinking water after eating will only temporarily expand the stomach and expel it quickly, which is different from drinking porridge. However, you can try to drink two glasses of water half an hour before meals.
Seven, eat less buffet
When there is a pile of colored candy and a pile of single-color candy in front of us, the vast majority of people will choose colored candy.
People are usually willing to give themselves more choices, so everyone likes to eat buffets.
But the danger is that with more choices, people will easily lose control and eat more food.
Don’t think buffet is affordable, help the wall in and out, and choose other restaurants as much as possible.
Eight, eat more dairy products
How much milk does it help to lose weight?
- If you only drink one cup of milk (200 ~ 300g) a day, choose whole milk first. If you drink more than two cups a day, one or two cups can be low-fat or non-fat.
Weight loss, drink whole fat or non-fat?
- If the overall diet is especially light and oil-free, the whole diet is preferred. If the diet is oily and meaty, low-fat or non-fat is preferred.
Nine, go to exercise
High-intensity exercises, such as fast cycling, uphill running, fast swimming and intensive strength training, will require more energy, and the human body will consume glycogen more quickly and then start burning fat.
After high-intensity exercise, because our body will still be at a high metabolic level, we will continue to burn fat, which we call the [afterburning effect].
Of course, for those who have not exercised for a long time, they should proceed step by step.
It is recommended to carry out 150 minutes of moderate and high intensity exercise every week, and the time can be flexibly split, for example, 5 30 minutes or 15 10 minutes.
Ten, change some small habits
People who spend most of the day sitting, follow the doctor’s advice, climb more stairs, stand to answer the phone, get off the subway one station earlier or one station later…
Unexpectedly, you can consume 240 kilocalories more than usual at the end of the day! It takes half an hour of hard running to consume.
Therefore, after remembering these 10 important small events, your way to lose weight will be easier to succeed.