The road to weight loss is long, the road is winding, the previous article we mentioned the 8 big pits that are easy to step on in weight loss"Weight loss special issue The 8 big pits that are easiest to encounter when losing weight, how many have you stepped on? ”。 Using the wrong way, weight loss is easy to fall into a vicious circle, and the weight always falls and rises, and the effect is counterproductive. Today, let's share a few essential skills for weight loss, and after mastering these tips, help everyone achieve cornering overtaking on the weight loss track and move forward steadily!
1. Record your diet
“You are what you eat！” Everything you eat determines what kind of person you are, and we must first clearly know what we ate today. One study showed that the most effective way to lose weight is to conduct self-monitoring of your diet, which records the food and drinks you eat throughout the day. Recording diet can find the pattern between diet and weight change, and can find misunderstandings about self-perception. From now on, take out a book or download an APP that can record calorie intake, and spend less than 10 minutes a day to record, to compare, to insist, to change. When recording your diet, remember not to deceive yourself and selectively forget!
Second, chew carefully and swallow slowly
Compared with suddenly reducing food intake, slowing down the speed of eating, chewing and swallowing is easier to adhere to and easier to practice. When eating, it takes about 20 minutes for our brains to receive a signal of fullness. If you eat too fast, although you have eaten enough food, but the signal of fullness has not yet reached the brain, you will continue to eat, and in the long run, excessive calorie intake will lead to obesity. Since ancient times, China has advocated chewing and slow swallowing, and the Ming Dynasty's "Yesterday's Non-Ann Day" Cloud: Eating must be chewed slowly, sent with jin liquid, and then the essence is scattered in the spleen, and the color is filled in the muscles. Rough and fast, only the stomach and ear are stuffed for the dross.
3. Order of eating
Adjusting the order of eating can not only help us control our weight, but also stabilize blood sugar and improve physical fitness. The order in which you eat leaner is soup→ dish→ meat → rice. Drink some water or a bowl of low-salt and low-oil soup before meals to make people easy to have a feeling of fullness, after the meal begins with low calories, strong satiety vegetables, and then choose high-protein meat, protein is a macromolecular substance, it takes a long time to digest, and finally eat carbohydrate-containing staple foods, so that you can control the intake of staple foods, prevent blood sugar surges and fat accumulation.
Fourth, replace the tableware
Movie theaters did an experiment in which audiences were given popcorn in two sizes, and it turned out that the audience who got the large popcorn ate 45% more than the trumpet. Although the amount of food eaten by each person is different, the memory engraved in our genes is to eat all the food on the plate as much as possible, as long as there is no leftover, it will often produce a sense of satisfaction. Replace the tableware containing food with a smaller size, eat less unconsciously every day, accumulate and accumulate into more, and achieve the goal of weight loss.
Fifth, put down the phone
Walking to play mobile phones, playing mobile phones before going to bed, even more and more people at the dinner table are playing with mobile phones while eating, and popular words such as "next meal video" have been derived. Studies have found that when playing with mobile phones during meals, men and women will consume an additional 15% of calories and also consume more high-fat foods, and staring at the mobile phone screen will distract diners and make them forget how much they have eaten. At the same time, eating and playing mobile phones will also lead to blood grabs from the brain and digestive system, and the blood originally used for gastrointestinal digestion is transferred away by the brain, which may cause insufficient distribution of gastric juice and intestinal fluid, which will affect the health of the digestive tract system in the long run. So when you eat, put down your phone and face the food in front of you and the family and friends around you.
Drink plenty of water
Don't always say that you are a fat physique that drinks water, and water does not carry this pot. Water is a zero-calorie substance, which not only does not cause fat synthesis, but also promotes the circulation of the body, improves the speed of fat metabolism, and improves weight loss efficiency. Get up a glass of water in the morning to supplement the lack of water at night without drowsiness; drink a glass of water before going to bed to prevent the blood from thickening and sleeping soundly; three meals and a cup of water to enhance the feeling of fullness and help digestion. Develop a good habit of actively drinking water, and don't wait until you are thirsty to drink water.
Get enough sleep
During sleep, the body secretes two hormones, "leptin" and "growth hormone-releasing peptide". The former, as the name suggests, is primarily a hormone that suppresses appetite, while the latter is the opposite of a hormone that enhances appetite. Usually, the balance of these two hormones is good, which can balance the desire to eat and prevent the diet from coming over. However, when sleep is insufficient, the secretion of leptin will decrease, and the effect of auxin-releasing peptide will be enhanced, eventually leading to binge eating. Many people who stay up late have a strong appetite before going to bed because of excessive secretion of auxin-releasing peptide. At the same time, insufficient sleep time will also reduce the energy consumption of basal metabolism.
Eighth, a healthy mindset
Weight loss is not a short-term task, this is a long road, is a long run, the road around we have to constantly adjust our mentality. Most people who have successfully lost weight will find that along the way, they must continue to give themselves positive feedback and constantly encourage themselves to persevere. Positive feedback is a steady stream of power, recognize their own progress, learn to score themselves, and constantly give themselves psychological hints, in order to always insist on losing weight to achieve slimming effects.
The eight essential skills for weight loss are shared here, and when applied to life, you will lose weight healthily and effectively. If you have a question, please leave a message to discuss.