A variety of ways to lose weight, but not all their own, to choose the right way to lose weight in order to achieve a slim figure. Today, a variety of users experience weight loss are summarized, weight loss depends on how everyone's efforts myself.
1 Do not cut calories Meng
Using very low calorie diet, is not an effective way to lose weight. Because the human body has a procedure for automatically maintaining a normal body weight, so if you suddenly lose from diet 1000 kcal of heat, your body's basic metabolic rate (the body to maintain basic physiological functions such as breathing and heartbeat of the heat required value) will automatically slow down, because the body now that you are hungry.
So, how many calories the body consumes each day should do This is according to your activity to determine the size. Your existing body weight (pounds) multiplied by 11 the result is that your daily calories should be required. For example, your weight is 120 pounds, the normal daily consumption of calories is about 1320 kcal. Unless your height is less than 5 feet (1.52 meters), do not make your daily calories below 1200 kcal. Research shows that where the consumption of calories less than the value of women, their basic metabolic rate by 45 percent.
2 must eat breakfast
Breakfast is three meals a day with metabolism and weight loss is most closely related meal. A number of studies show that those who eat breakfast are more likely than not eat breakfast to lose weight. As in sleep, metabolic rate is very low, only to rise again to resume eating. So, if you ignore breakfast, before lunch the body can not burn fat as usual. That is why breakfast intake of 300-400 kcal diet with a sensible move - because breakfast is the metabolism of the starter.
Australian researchers will be high-fat breakfast and high-fiber carbohydrates to compare the effect of breakfast and found that those who eat high-fat meal people hungry after dinner time faster. Body of high-fiber carbohydrate digestion and absorption of dietary fat foods than the length of time, so as not to cause large fluctuations in blood sugar levels, so hungry to feel the time will be longer. Therefore, breakfast should contain a large number of high-fiber carbohydrates.
3 Eat more protein
Studies have shown that adequate intake of protein can increase the level of the body's metabolism, the body will burn 150-200 calories a day more than the heat. Protein is mainly composed of amino acids, the body digest the food more than the time-consuming to digest fat and carbohydrates. Therefore, they are broken down on the need to burn more calories.
Of course, this does not mean that people with high-protein diet must be based. However, you should ensure that the daily intake of total calories to 10% -35% from protein (such as fish, chicken, low-fat cheese, yogurt, beans), considered such a balanced diet.
4 to increase the number of meals
Eat small meals per day forty-five Dayton more than 3 big meals to maintain strong levels of metabolism. The time between meals to keep in 2-3 hours, and to ensure that each meal must have protein foods, because it is the metabolic enhancer.
For example, if you eat a high fiber breakfast cereal food and fruit, then snacks between breakfast and lunch, should eat yogurt and fruit. Lunch try to eat 100 grams of chicken (or fish) take away a vegetable salad.
Afternoon snacks at a banana and an edible fat cheese. Dinner to eat less.
5 eat "good" carbohydrates
Refined carbohydrates such as bagels, white bread, etc., can make dramatic fluctuations in insulin levels, which promote the appropriate storage of fat within the body, which reduces the body metabolic rate.
Thus, the added carbohydrate should be based on who is better with a high cellulose, such as various types of vegetables, fruits and whole grains, etc., they are "good" carbohydrates, these foods have little effect on insulin levels.
6 quit alcohol
Pre-dinner cocktail or drink other spirits wine I ask you to take the glass should think twice. There are a number of recent studies have shown that fasting will make more people drink intake of 200 kcal.
Another study found that body metabolism in the play, the first burning calories is alcohol. In other words, other dietary fats may be used as the heat stored in the skin.
If you do alcohol intolerable, it may drink a little wine, every glass of wine contains only 80 kcal of heat, and also contains a lot of healthy antioxidants.
1 Do not cut calories Meng
Using very low calorie diet, is not an effective way to lose weight. Because the human body has a procedure for automatically maintaining a normal body weight, so if you suddenly lose from diet 1000 kcal of heat, your body's basic metabolic rate (the body to maintain basic physiological functions such as breathing and heartbeat of the heat required value) will automatically slow down, because the body now that you are hungry.
So, how many calories the body consumes each day should do This is according to your activity to determine the size. Your existing body weight (pounds) multiplied by 11 the result is that your daily calories should be required. For example, your weight is 120 pounds, the normal daily consumption of calories is about 1320 kcal. Unless your height is less than 5 feet (1.52 meters), do not make your daily calories below 1200 kcal. Research shows that where the consumption of calories less than the value of women, their basic metabolic rate by 45 percent.
2 must eat breakfast
Breakfast is three meals a day with metabolism and weight loss is most closely related meal. A number of studies show that those who eat breakfast are more likely than not eat breakfast to lose weight. As in sleep, metabolic rate is very low, only to rise again to resume eating. So, if you ignore breakfast, before lunch the body can not burn fat as usual. That is why breakfast intake of 300-400 kcal diet with a sensible move - because breakfast is the metabolism of the starter.
Australian researchers will be high-fat breakfast and high-fiber carbohydrates to compare the effect of breakfast and found that those who eat high-fat meal people hungry after dinner time faster. Body of high-fiber carbohydrate digestion and absorption of dietary fat foods than the length of time, so as not to cause large fluctuations in blood sugar levels, so hungry to feel the time will be longer. Therefore, breakfast should contain a large number of high-fiber carbohydrates.
3 Eat more protein
Studies have shown that adequate intake of protein can increase the level of the body's metabolism, the body will burn 150-200 calories a day more than the heat. Protein is mainly composed of amino acids, the body digest the food more than the time-consuming to digest fat and carbohydrates. Therefore, they are broken down on the need to burn more calories.
Of course, this does not mean that people with high-protein diet must be based. However, you should ensure that the daily intake of total calories to 10% -35% from protein (such as fish, chicken, low-fat cheese, yogurt, beans), considered such a balanced diet.
4 to increase the number of meals
Eat small meals per day forty-five Dayton more than 3 big meals to maintain strong levels of metabolism. The time between meals to keep in 2-3 hours, and to ensure that each meal must have protein foods, because it is the metabolic enhancer.
For example, if you eat a high fiber breakfast cereal food and fruit, then snacks between breakfast and lunch, should eat yogurt and fruit. Lunch try to eat 100 grams of chicken (or fish) take away a vegetable salad.
Afternoon snacks at a banana and an edible fat cheese. Dinner to eat less.
5 eat "good" carbohydrates
Refined carbohydrates such as bagels, white bread, etc., can make dramatic fluctuations in insulin levels, which promote the appropriate storage of fat within the body, which reduces the body metabolic rate.
Thus, the added carbohydrate should be based on who is better with a high cellulose, such as various types of vegetables, fruits and whole grains, etc., they are "good" carbohydrates, these foods have little effect on insulin levels.
6 quit alcohol
Pre-dinner cocktail or drink other spirits wine I ask you to take the glass should think twice. There are a number of recent studies have shown that fasting will make more people drink intake of 200 kcal.
Another study found that body metabolism in the play, the first burning calories is alcohol. In other words, other dietary fats may be used as the heat stored in the skin.
If you do alcohol intolerable, it may drink a little wine, every glass of wine contains only 80 kcal of heat, and also contains a lot of healthy antioxidants.
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