Just over the Christmas and New Year holidays, some people still immersed in the festive atmosphere, but some people worry to holiday rush up weight.After how to lose weight is an enduring topic.
Diet to lose weight to ensure that the body needs protein and various nutrients, to maintain a proper negative balance between the body's energy intake and consumption status in order to promote adipose decompose, and for a time, make weight drops gradually, close to the standard weight, achieve the goal of weight loss.Can be calculated for the definition of obesity, body mass index (BMI) = 2 (kg/m2) weight/height and waist circumference.
1. Limit the total energy
Energy control to gradually reduce and avoid suddenly dropped to below the minimum security level.Control the total energy intake, should choose low energy food more.Low energy food: cereal, had better choose roughage;Beans, including soybeans and its products, peas, green beans, etc.;All kinds of vegetables, especially dark vegetables;Fruit, especially rich in vitamin C of orange, pineapple, big jujube, kiwi, etc.;The fungus algae and lean meat.High-energy food including meat, meat, animal fat storage, most snacks (e.g., melon seeds, pine nut, almond, peanut, walnut, etc.) and sweets (cakes, sweets, chocolate, ice cream, etc.).
General adult heat should be controlled in 1000 kcal per day or so, the minimum should not be less than 800 kcal, otherwise it will cause damage to the body.In addition to control total energy, but also should be controlled heating than three heating nutrients, namely protein energy accounted for 25% of total energy, fat 10%, carbohydrate 65%.Energy per gram of protein, fat, carbohydrates are respectively 4 kcal, 9 kcal, 4 kcal.
Diet therapy: (1) energy is 1200 ~ 1800 kcal per day, suitable for BMI > 23
(2) low energy therapy: daily energy intake was 600 ~ 1000 kcal, suitable for BMI > 25
(3) low energy therapy: daily energy intake was 200 ~ 600 kcal, suitable for BMI > 30
2. A suitable amount of protein
Using the right amount of high quality protein to ensure the normal growth and development of cells in the body, can choose fat little more high-quality protein, such as fish, chicken, duck poultry, eggs, milk, etc.) or vegetable protein food (such as beans and bean curd, fermented soy products).
3. Limit fat
On the choice food types, should eat more lean meat, milk, fruit, vegetables and cereals, eat less fat, meat and Fried greasy food containing fat high, three meals a day total food intake should be controlled in 500 g.Cooking oil every day dosage below 20 g, should choose vegetable oils containing unsaturated fatty acids, reducing blood fat cholesterol and preventing atherosclerosis, such as soybean oil, corn oil, sesame oil, peanut oil, rice bran oil, rapeseed oil, avoid to use animal fats, such as lard, butter, etc.
4. Limit sugar
Sugar can be converted into fat in the body, especially the fat person after simple sugar intake, more easily in the form of fat deposits, so the simple food, sugar such as sucrose, maltose, fructose, candy, candied fruit and the dessert and so on, should try to eat less or don't eat.Dietary fiber is not add restrictions, dietary fibre supply every day with no less than 12 g advisable.Most of the foods that are rich in fiber, such as fat content in grains, beans, vegetables and fruits are generally very few, dietary supplement of wheat bran, pectin, and seaweed polysaccharide sodium alginic acid can increase dietary fiber, at the same time can increase the fat out of feces.
5. Limiting salt and purine
Salt can cause thirsty and stimulate appetite, and weight gain.Salt intake with 3 ~ 6 g/d advisable;Purine can increase appetite and metabolism of liver and kidney burden heavier, it contains high purine animal internal organs, such as animal liver, heart, kidney, etc.), sardines and anchovies restrictions shall be imposed.
6. Give up drinking
Wine is pure energy food, about 1 ml of pure alcohol can generate heat 7 kcal.The following is a common liquor alcohol content: 65%, Beijing spirit erguotou wine 10% - 10%, white wine 10% 13%, cider, 15%, 16.5%, carved wine beer 3.1% ~ 3.5%, beer alcohol content, at least but drinking more, heat production is still many, should be controlled.
7. Develop good eating habits
Food should be diversified, avoid by all means however.A reasonable distribution of possible food intake of each meal a day (early, middle, late = 3:4:3), should not overeating, meal, etc.Eat porridge and soup, drink, after getting up in the morning hollow drink a cup of plain boiled water, guarantee 7 ~ 8 glasses of water a day (1500 ml to 1700 ml).After a meal can eat vegetables soup first, eat meat, and pay attention to eat slowly, control of diet, avoid by all means watching TV while eating snacks, avoid by all means after satiate meal is sleeping.
8. Cooking method, and meal times
Appropriate USES steaming, boiling, cook, stew, cooking methods, such as less as far as possible with the method of Fried, Fried, Fried foods containing more fat and can stimulate the appetite.Meal times vary from person to person, usually in 3 ~ 5 meal is advisable.
9. Reasonable weight loss program
Lose weight to be realistic, in general, for mildly obese adults, can lose weight 0.5 ~ 1.0 kg per month, namely on the basis of the diet before cut at least 100 kcal, every day and more than moderately obese adults, is 0.5 ~ 1.0 kg per week weight loss advisable, namely on the basis of the diet before cut at least 450 kcal per day.Do not fasting, drop weight or whatever you want to eat.
Weight loss depends on fitness, an appropriate fitness equipment is important for fitness. Gymnastics MATS and yoga mat has become an indispensable part of the family. Inflatable gymnastics mat is becoming more and more prevalent, became the sports facilities for young and old. Inflatable cushion can popular because it itself has irreplaceable advantages.Soft and elastic, storage space saving, can promote the effect of movement, to protect the user, and so on.