How can I lose weight healthily?
1, eat less or don't eat all foods made of polished rice and flour, and don't eat all kinds of processed snacks, desserts, drinks, milk tea, etc. And drink less because these foods are the main cause of obesity. Use coarse grains such as sweet potato, potato, taro and yam instead of staple food. Eat more fresh vegetables, eat more than one catty of vegetables every day and supplement enough dietary fiber. You can eat some low-sugar fruits, such as plums, kiwis and grapes. Try to eat fruit before meals, not after meals. If you want to eat fruit after meals, eat it two hours after meals.
2, eat more oil, such as lard, coconut oil, linseed oil, olive oil and so on. Eat about 50 ml of these good oils a day, and you won't gain weight if you eat good oil. Like ketogenic diet, eating more oil is easy to lose weight. Lard and coconut oil are more suitable for cooking and frying, because they are saturated fats and are not easy to produce harmful substances. Try not to use vegetable oil in cooking. For example, linseed oil, olive oil and vegetable oil can easily become trans fats at high temperatures. Eating trans fats is easy to be obese and has a bad influence on the cardiovascular system. Eat less refined vegetable oils bought in the market, such as peanut oil, blended oil and corn oil. These oils contain a lot of trans fats. Including your favorite cookies, cakes, desserts, etc. They all contain a lot of trans fats, and some desserts also contain a lot of fructose, which is a mixture of sugar and oil, making it easier to be obese. If you are eating fast food, try washing the oil on the plate with boiling water or soup.
3. Eat more protein foods such as fish, meat, beans, eggs and milk. It is best to eat more than half a catty of eggs a day. Don't worry about high cholesterol. We often eat a catty of eggs a day. Cholesterol has many benefits to human body, and lack of cholesterol can also cause many physical problems. Eat more than half a catty of meat every day, and eat some bean products, such as tofu and soybean milk. People who lose weight should eat as much protein as possible. The more protein they have, the more enzymes they can produce to help fat metabolism.
Try to diversify your food, and don't always eat your favorite food. If you can eat more than 10 kinds of food a day, the more kinds of food the better. Only in this way can you get enough nutrition every day, help your body make enough enzymes and metabolize excess fat, and you can lose weight easily. But try to eat fresh and natural, not deep-processed. Such as fresh vegetables, fruits and meat, walnuts, pine nuts, melon seeds, almonds, boiled eggs, fresh milk, yogurt and so on.
5, keep a good mood every day, don't let yourself get angry for a little thing every day, negative emotions and great psychological pressure can easily cause hormonal imbalance. Too many hormones such as cortisol and insulin are easy to cause obesity, most of which are abdominal obesity. So if you are often in a bad mood and stressed, calm down and take a deep breath or meditate for 10-20 minutes, and your mood will gradually calm down. Especially when work and study are stressful, taking a deep breath or meditation every hour or so can prevent obesity and improve your work efficiency.
6. Have dinner before seven o'clock. Try not to eat dinner. If you are really hungry, eat some low-sugar fruits and vegetables, such as cucumbers, tomatoes, plums and grapes. Do not eat meat at midnight snack. It takes four hours to digest meat, which is difficult to digest, especially when sleeping. It will produce a lot of toxins and make people fat. 1 1 is the bottom line, and it is better to go to bed before 10. The earlier you go to bed, the more leptin and growth hormone your body produces, the faster your basal metabolism will improve, and the easier it is to lose weight.
To achieve the above six points, as long as it is simple obesity, it is easy to lose weight. If obesity is caused by other physical problems, solve these physical problems first, and then lose weight, such as hypothyroidism and hyperglycemia.