How to be able to lose weight scientifically and healthily

Scientific and effective weight loss method 1, scientific arrangement of three meals a day

Eating is not just to fill your stomach or to satisfy your cravings, but also to ensure the normal development and health of your body. Under normal physiological conditions, the average person is accustomed to three meals a day. The body’s greatest consumption is in the morning of the day. As the stomach has long been emptied after a night of digestion, if you do not eat breakfast, then the whole morning activities consumed by the energy to rely on the previous day’s dinner to provide, which is far from meeting the nutritional needs. This will easily cause acute gastritis, gastric dilatation, acute pancreatitis, coronary heart disease, myocardial infarction, etc. in the long run. If you eat the night point will produce excess energy, the remaining energy turned into fat accumulation is easy to fat. So do not eat anything within three hours before bedtime, and pay special attention not to drink alcohol or eat meat food.

Scientific and effective weight loss method 2, adjust the diet structure
The main reason for obesity is that energy intake exceeds the body’s needs, and excess energy is stored in the body in the form of fat, resulting in weight gain. Adjusting the structure of the diet is a scientific and effective way to lose weight, including adjusting the total amount of food intake, nutrient composition and improve eating habits. According to the actual situation of each person is different, with some easy methods can quickly calculate the total amount of daily food intake and the need for various nutrients, based on this, selective selection of food, both to meet the needs of the body, but not too much intake.

Scientific and effective weight loss methods 3, control staple foods and limit sweets
If the original amount of food is large, the main food can be used to reduce the method of decreasing, three meals a day minus 50 grams. Too much starch and very sweet food such as sweet potatoes, potatoes, lotus root powder, jam, honey, candy, preserves, cream of wheat, juice sweets, eat as little as possible or not. Side foods can be lean meat, fish, eggs, soybean products and vegetables and fruits containing less sugar. Eat a little spicy food, such as ginger, pepper, pepper, chili, etc. It has a great effect on heating up the body and will enhance the metabolic function. You cannot drink extremely cold drinks. Otherwise, the chances of success in weight loss will be greatly reduced.

Scientific and effective weight loss methods 4, dietary fiber
Fiber can hinder the absorption of food, fiber in the stomach to absorb water and swell, can form a larger volume, so that people feel full, help to reduce the amount of food, have a role in weight control. People eat food containing more fiber can be well digested and absorbed in a certain period of time and then excrete the waste. People who eat more fiber in their diet chew more often and therefore eat slower, as a result, the small intestine can slowly absorb nutrients and blood sugar levels are difficult to rise. As food fiber can promote intestinal peristalsis, if consumed in large quantities, constipation will be naturally reduced, and the incidence of colorectal cancer will also be reduced.

Scientific and effective weight loss method 5, drink water or soup in moderation
Drinking water is an essential need in people’s daily life. In summer, watermelon and tomatoes can be consumed to quench thirst. Watermelon juice, winter melon soup can also be diuretic. Excessive restriction of water can make fat people sweat gland secretion disorder, unfavorable body temperature regulation, especially urine concentration, metabolic residue is not easy to drain, but also can cause thirst, headache, weakness and other symptoms. Drinking the right amount of water can replenish water and regulate lipid metabolism. In addition, drinking soup is also very beneficial to human health. Studies have found that soup is a good appetite suppressant. Therefore, some obese people use to drink soup to lose weight.

Scientific and effective weight loss methods 6, to ensure adequate sleep
Ensuring adequate sleep is one of the easiest ways to lose weight in these eight scientifically effective ways to lose weight. You basically don’t have to do anything but get a good night’s sleep. Adequate sleep will bring a sense of satiety and will make you more conscious of losing weight. On the contrary, lack of sleep will disrupt the endocrine balance, reducing the alkaloids in your body that help you lose weight and increasing the alkaloids in your body that accelerate hunger. The result, of course, is that you can’t help but eat a lot and gain more and more flab .

Scientific and effective way to lose weight 7, in the best weight loss exercise time to lose weight
Exercise fitness is like a gas pedal for weight loss, not only to lose weight quickly, improve metabolism to accelerate fat burning, but also to shape the body well. However, exercise for weight loss should not be carried out after meals, which is not only harmful to health, but also makes the weight loss effect greatly reduced. To this end, experts point out the best time for you to exercise to lose weight: morning: 3 hours after breakfast to before lunch; afternoon: 3 hours after lunch to before dinner; evening: 3 hours after dinner to bedtime.

Scientific and effective weight loss methods 8, choose the right weight loss exercise
Exercise is broadly divided into two categories: aerobic and anaerobic. Anaerobic exercise has a good effect of enhancing skeletal muscle, but for weight loss people, want to break down the body fat more need aerobic exercise, because aerobic exercise can help improve the efficiency of human metabolism. However, it is required that each exercise time is not less than 30 minutes, and adhere to 3 to 5 times a week.