Fatten loss has been a hot topic of concern, and while pursuing a perfect body, there are nine cold knowledge of weight loss, which allows you to do more than half the work on the way to weight loss and to be healthy and “skinned”. What exactly? Let's look at it one by one
You can lose weight by changing the order of meals
When you start eating, the gastrointestinal entrails the hormones that inhibit your appetite, and the insulin that gives the brain a full message。
When eating, drink water or soup, less oil and less starch。
High-fibre, low-calorie vegetables, mainly leaves and melon vegetables, are then eaten。
After half-filling the stomach, high-quality proteins such as thin meat, eggs and beans are eaten, followed by a large mix of staples such as groin, maize, potatoes, etc。
Eat in this order, and eat with less energy。
Eat less and lose weight? Not necessarily
When it comes to dieting, the most popular suggestion should be to eat less。
However, most studies show that when caloric intake is fixed, there is no difference between diet and weight reduction of three meals per day。
It is recommended to decide, based on a feeling of diarrhea and hunger, whether to add meals to the three meals, to feed them at mealtimes, to starve between meals, to feed between meals, and to eat between meals without hunger。
Is it easier to lose weight when you eat something
Not necessarily。
An analysis of 86 cross-section studies in 2017 showed that vegetarians had a significantly lower body weight index than caterers. It means that vegetarians help to lose weight。
However, a systematic overview of 19 studies was carried out in 2020, with 7 studies showing significant reductions in the weight of vegetarians, but 4 studies showed no significant differences in the weight reduction of vegetarians and non-veggies。
And most of these 19 studies are random cross-reference studies, which are of higher quality than cross-section studies, so it's hard to say that vegetarians can lose weight。
In fact, even without these studies, we need to know that vegetarians don't necessarily have low energy, that they don't lose weight。
No breakfast or dinner
Probably losing weight
It is clear that less than a normal diet of hunger is easy to find high-energy snacks and even harder to resist the temptation to eat。
A small amount of energy is lost, and the body is easily able to decompose its muscles and thereby reduce its base metabolism, reducing its energy consumption。
One less meal would also give the body the false impression that it is experiencing famine, thus closing down some of its functions, thus causing signs of fatigue, low concentration and menstrual disorders。
So the meal needs to be full, but energy intake can be reduced through a coarse mix of staple foods and fresh cooking of vegetables。
It's more fat when you eat
Research shows that it takes about 20 minutes from feeding to feeling saturated。
So eat too fast and feel like you're already eating too much。
The coyotes also add to the stomach burden, so when eating, you chew a few more, you chew a few more, you don't have to be nervous, you just relax。
Let's eat cold and lose weight
No need
The return of cool starch from rice produces resistant starch that cannot be absorbed by digestion, so cold rice is less energy。
However, the perfunctory level of starch in rice is low, at about 20 per cent, so that cold rice is not much lower。
It is not easy to lose weight, and it is harder to eat dry rice every day; it is not only time-consuming but also bacteria。
It's better to eat soft rice and control energy by eating less。
The less you eat, the thinner you eat
Negative calorie food
“negative calorie food” means food that consumes more energy than it contains。
Protein, fat and carbon water are nutrients that provide energy in food, but they contain more energy than they consume。
So there's no "negative calorie" that gets thinner, and it's better to lose weight and have a balanced diet and exercise。
How much to lose weight
No basic metabolic criteria
Many friends look at basic metabolisms on the scales and think they need to eat lower than basic metabolisms to lose weight。
The fact is that the base metabolism of the weight scales is not allowed and cannot be eaten in this way。
Because the ingestion is too low, there is a clear sense of hunger, it is easily retaliatory feeding and failure to lose weight。
When diets are designed for weight reduction, it is usually 1,200-1500 kcal/day for women and 1,500-1,800 kcal/day for men, and the amount of food is still not clearly measured by hunger。
Eat less
It's just that you feel less
A lot of friends would say, "i ate a little. Why aren't i thin?" that's because it's just that you think it's a little, not necessarily. Scientists' experiments show that the vast majority of people are less likely to estimate 50 per cent of their diet each day, so they can't be self-righteous. What about energy
No need。
It is more important to have the general principles in mind, for example:
Less food. The food smells so good out there, it tastes so good。
No snacks. Except for normal food, not hungry, all kinds of snacks are caloric bombs, which make it feel like they're eating less, and so much energy。
It's a good match. There is plenty of fresh cooking and a good mix of staple foods and a good amount of protein。
