Work life is busy, or directly, it may be lazy, who is still cooking now? Therefore, many people's dinner is basically dealt with by takeaway.
I always feel that the problem is not big, but if you don't pay attention, you will fall into the trap of fattening, which is the root cause of your inability to lose weight.
So the question arises: what is the knowledge of eating dinner? How to eat to lose weight?
1: Don't skip dinner
In order to lose weight, many people simply do not eat dinner. This is not a good habit for most people.
The reason why it is said that most people are because: if you eat too much lunch, or eat too much in the afternoon, or sleep early at night, these three situations, the amount of a day has been eaten enough, you can not eat. There are also people with a large weight base, and it is normal to eat less in the early stage of weight loss. When the weight returns to normal, start eating dinner again and increase your exercise.
But if you don't fall into the above situation and don't eat dinner, fasting for too long will increase the risk of overeating the next day. Moreover, it may turn on the protective mechanism of the body, resulting in a decline in metabolism, but it is difficult to become thinner.
2: Don't eat too late
According to the relevant data, about 40% of people eat dinner too late or at irregular times.
Gastric mucosal epithelial cells have a short lifespan, basically every 2-3 days to renew, and the renewal process is generally carried out at night during gastrointestinal rest. That is to say, if you often eat dinner very late, the stomach and intestines can not get rest, the gastric mucosa can not get immediate rest, over time, may increase the risk of stomach disease.
Don't eat too late for dinner, so what's not too late? Recommendation: Eat 3 hours before bedtime. For example, if you go to bed at 11 o'clock in the evening, then before 8 o'clock in the evening, you will have to eat dinner.
3: Don't eat too much
Don't eat well during the day, and eat and drink at night? Eat a healthy diet, and eat less dinner than breakfast.
Because there are generally no other activities at night, eating too much, but no calorie consumption, accumulated over time, will inevitably gain weight. It may also induce diseases such as hypertension and diabetes.
There is a principle for eating dinner: timing and quantitation. The question of time has already been emphasized above. Regarding the "amount", it is recommended to control it at 30% of the total energy throughout the day, and eat 7 minutes to be full.
The so-called seven points of fullness is probably a state of moderate hunger and fullness. It feels like you're almost done eating, but you don't want to leave the table, but if you continue to eat, you will feel like you're holding up.
4: Don't eat too much meat
In fact, no matter which of the three meals, it is recommended to keep it light. According to relevant studies, if dinner is too meaty and too greasy, blood lipids are 2-3 times higher than those of vegetarians. Therefore, it is no longer a matter of not losing weight, but a threat to physical health.
Therefore, in the choice of specific foods, you should avoid spicy, sticky, dry and easy to bloat foods, and recommend eating foods with less fat content and easy digestion. Low salt, low sugar, low fat, eating in this way, is more conducive to weight loss.
For specific collocation formulas, you can refer to: carb staple food + high-quality protein + fresh vegetables.
In terms of staple foods, eat less at night, or try to choose coarse grains, and the feeling of fullness is better. For example, it can be half a bowl of rice, a fist of steamed buns or a bowl of multigrain porridge; the source of high-quality protein is meat, eggs and milk beans; vegetables are selected to be rich in dietary fiber and water.
It is about 1 fist staple + 2 fists of vegetables + half fist or half palm meat.
5: Don't stay sedentary
After eating, many people are accustomed to sitting on the sofa, lying on the bed, no calorie consumption, and over time, fat is easy to accumulate on you, especially the lower body.
Recommendation: 30 minutes after meals, take a walk, if it is a relatively intense exercise, you can increase calorie consumption 1 hour after the meal, but also promote gastrointestinal peristalsis.
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