Modern people eat more exquisitely, so they often unconsciously consume too many calories, so how can we control our weight healthily? For weight control, I think it should be "five no one no"
First "No" Don't eat too many starchy foods
We all know that the three major nutrients are sugars, lipids, proteins, and the first to use is sugar, starchy foods belong to this type, if you consume too much starch, it will make your body prioritize the use of these eaten starches, without consuming your body excess fat. In addition, reducing the intake of starch can also reduce the chance of diabetes, and some studies have pointed out that one of the reasons why Asians are prone to diabetes is to consume exquisite "rice". Asians eat differently from the West, Asians eat rice, carbohydrate intake is higher than Westerners, so foods with a high glycemic index will stimulate the pancreas to secrete insulin, and when there is congenital islet dysfunction, it will cause blood sugar to rise. So reducing the intake of starch, in addition to losing weight, can also keep you away from diabetes! However, it is worth noting that some vegetables are not simple vegetables, but "starchy vegetables", such as corn, sweet potatoes, yams, taro, potatoes, etc., the calories of these vegetables will be higher than the calories of staple foods such as rice, and they also need to be avoided as much as possible.
Second "No" Don't eat too many sweet fruits, snacks and drinks
This point will certainly be questioned by many people, snacks and drinks should be eaten less, it is easy to understand, but why even fruit should eat less? This is because the fruit is very sweet, there have been people who want to eat only fruit to lose weight, the result is not to reduce but to increase, so unless you can find a non-sweet fruit, or try to eat less fruit.
In addition, some people may ask, is it okay for me to drink sugar-free drinks? Lin Shungu, a traditional Chinese medicine physician at the Renai Branch of Beishi Union Hospital, said that for people with weight loss needs, some tea drinks can indeed moderately help to nourish the body and eliminate the greasy feeling after eating. However, tea contains caffeine, drinking too much tea on an empty stomach, easy to stimulate gastric juice secretion, causing excessive stomach acid, and tea is beneficial to the role of water, but when too much water is discharged, it reduces the speed of metabolism in the body. So it's better to drink less tea and drink more natural boiled water!
Third" "No" Don't eat dinner and supper too late
The ancients once said, "It is advisable to abstain from eating in the middle of the night, and it is advisable to eat late before shen you." This means that you should not eat in the middle of the night, and dinner time is preferably before Shen (3:00 to 5:00 p.m.) and 酉 (5:00 to 7:00 p.m.). Normal sleep time should be before 11 o'clock to go to bed is the best, if more than seven o'clock to eat dinner, then to 11 o'clock before going to bed, it is not easy to consume all the calories eaten in dinner, then these extra calories will be turned into fat hoarding in the body, so that you eat more and more fat. Therefore, dinner is best eaten before seven o'clock, even before six thirty or six o'clock, which is more beneficial to weight loss. And supper should be avoided, the Hui have a health saying: "Sleeping after a meal is like eating poison." In addition, eating too much or too late is also extremely detrimental to sleep. The Inner Scripture says, "If the stomach is not harmonious, it is restless." If you are about to fall asleep and there are still many foods in your stomach that need to be digested, it will also have a big impact on your sleep.
Then some people may ask, I have arrived home after work is more than seven o'clock, so what if the time for dinner must be after seven o'clock? At this time, you can use to reduce the intake to avoid eating too many calories, if you can't avoid eating dinner very late, then this meal is not full, eat six or seven points full, or half full, as long as you will not be hungry to sleep or wake up in the middle of the night.
Fourth, "No," Don't eat too much
Someone once did such an experiment: one group of rats was restricted to diet, so that they only ate eight points full, and another group of rats ate freely and at will, and it turned out that rats that ate only eight points had a longer lifespan. So eating less, in addition to losing weight, can also make you live longer! In addition, Lin Botong of the Qing Dynasty also mentioned in the "Ancient Ballad Notes": "Eat less for dinner and live to ninety-nine." It can be seen that it is better not to eat too late for dinner, and not to eat too much.
Then I asked everyone a question, everyone thinks back, every time everyone eats, is it hungry to eat, or when the time comes to eat? I think many people should be the latter, which means that in fact, the calories we consume are far greater than the calories our bodies need, so eating less will not have much impact on the body. However, please do not eat, do not eat is in a short period of time can be a lot thinner, but thin to a certain extent will be stuck, and will damage their own body. Maintaining a good posture is a lifetime rather than a temporary thing, so develop good eating habits, rather than blindly seeking quick weight loss.
Fifth" Don't stay up late and sleep deprived
The research team at the University of California, Berkeley, surveyed 3300 young people and adults for five years and found that the average night of sleep was 1 hour, and the body mass index increased by 2.1, indicating that reduced sleep and weight gain were indeed associated. Body mass index is also often heard of bmi, the normal range is 18.5 ~ 24, the algorithm is to use weight (kg) to remove the height (meter) twice, that is, to use weight removal to convert the square of height to obtain. What is the concept of bmi increasing by 2.1, which means that a person with a height of 160 centimeters has gained 5.376 kilograms. You can try to calculate whether your bmi is normal.
To maintain our consciousness and cope with the daily activities, the main thing is to rely on a hormone, which is our adrenaline. Staying up late without rest will make adrenal cortisol continue to work, and adrenaline is actually a steroid. We have all heard that steroids will cause buffalo shoulders, big belly, moon face and other side effects, long-term stay up late and do not sleep, their own body continues to secrete adrenocortisol, is equivalent to long-term use of steroids, even if eat less (refers to diet), the same will produce these body changes. So if you're afraid of steroid side effects happening to you, go to bed early and stop staying up late from today onwards!
A "no" There is no more movement of things
First of all, let me ask you a question, do you want to lose weight in "body fat", "water", or "muscle"? I think the vast majority of candidates should be the first two, but if today you just rely on diet to lose weight, then the thin may only be the last two, lipid conversion consumption is not so easy, when the body's energy is insufficient, it will directly use the body's muscle protein as energy to consume, it will make you very sick. So what do you do if you want to lean a little more body fat? Then it is necessary to do more "aerobic" exercise, such as swimming, jogging, playing ball, dancing, cycling, etc., aerobic exercise can promote the burning of body fat and maintain a healthy body. If you have lost enough weight to a satisfactory weight and want to make yourself look stronger, then you need to do more "anaerobic" exercises such as gravity training, sit-ups, and prostrate yourself to gain muscle. If you want to lose weight and don't know what to do, exercise more!
If you want to lose weight healthily, it is nothing more than eating less and exercising more, so how to implement it, you can refer to my above "five noes and one noes" yo!
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