There are too many ways to lose weight. There are weight loss recipes, weight loss exercises, weight loss products, and weight loss surgery. But we usually forget the most basic weight loss knowledge, causing physical rebound. In fact, if you want to lose weight successfully, you start from the simple, whether you are eating weight loss products, or doing weight loss exercises, eating weight loss recipes, weight loss surgery or the like. Always remember 6 common senses about weight loss.

1.Best Food For Weight Lose
        Add the following foods to your food list to help you lose weight faster and learn  How to choose food for weight loss?

Bamboo shoots: low sugar, low fat, garbage scavenger in the body, has the function of adsorbing fat.
Tofu:                   It has the function of satiety and lipid-lowering.
Cucumber:          inhibit sugar from becoming fat.
Shiitake:             Reduce cholesterol absorption.
Bitter gourd:       low in calories, inhibit fat absorption.
Carrots:               Avoid fat accumulation.
Potatoes:             help reduce weight.
Konjac:               low-calorie, low-fat, high-fiber.
Oats:                   lower blood cholesterol and blood lipids. 

2.If You Can't Eat

        If you don't eat it, you can't lose weight. Many people think that you can lose weight when you are hungry. In fact, it's just the opposite. If you don't eat, your body will store fat, leading to weight gain. When eating again, the body will automatically accelerate its ability to store calories. In this way, your body fat will accumulate faster and more quickly. So I think the best way is to eat less and more meals, and eat fruits that have the function of fullness when you are hungry.

3. Eat Less And More Meals

         it is best to leave a time interval for eating, and it is best to add food when the stomach is not too hungry, otherwise the brain will prompt us to eat very full when the stomach is very hungry, because the brain receives the stomach to be full The signal needs 20 minutes to half an hour, so about 15 minutes after the meal, the human body’s desire for food will quickly decrease, regardless of whether one is really full or not.

4. Weight-Loss Golden Period 

        Must have breakfast at 6-9 in the morning . Many people like to sleep late, combine lunch and breakfast into one meal at noon, and enjoy themselves secretly. In fact, it’s easier to get fat if you don’t eat breakfast! Breakfast is a source of energy for the day, and eating breakfast will reduce your interest in desserts. The choice of breakfast is also very particular, the best choice is to eat oats, soy milk, shrimp, cuttlefish, yogurt, steamed buns. 12-2pm noon is lunch time. This meal should be eaten well and balanced. You can eat more vegetables to increase the body's feeling of fullness, eat less staple foods such as rice, and increase the consumption of potatoes. Replenish energy at 4:30 pm . You can eat some weight-loss fruits to replenish physical strength and burn fat.Night 8 after the point to the next morning 6 o'clock, that period of time is best not to eat, otherwise most likely to gain weight. Best Weight Loss Tips to loss weight Fast.

5. Stay Away From Snacks 

        While watching TV or playing on the computer. Many people like to steal some snacks while watching TV, movies or playing on the computer, but these small habits are the biggest key to their failure to lose weight. We must resist the temptation of snacks, we must quit the bad habit of snacking, and eat fresh fruits instead. 

6. Take A Walk

        Take a 20- minute walk after a meal. Some people are prone to sleepiness after a meal, so they fall asleep and fall asleep. As everyone knows, the result of this is an enlarged belly and a lot of fat. So walking for 20 minutes after a meal can not only help digestion in the stomach and intestines, but also burn fat. This is necessary.

Related Article : Best Exercise For Weight Loss Fast

 There are many ways to lose weight, and even diet to lose weight will have many different options. However, you must eat the best food for lose weight, otherwise it will easily be counterproductive. Today, it's better to come to help everyone and see how to do diet to lose weight.

Diet to lose weight

1. Drink coffee before breakfast.

Drinking a cup of coffee 30 minutes before breakfast can effectively control your appetite, making you feel full after eating only 75% of your previous food intake, and it can also speed up the fat burning by 5%! This is due to xanthine, a heat-producing substance in coffee, which can also provide enough calories for your body.

2. Supplement calcium at breakfast.

A daily intake of 600 mg of calcium (300 mg for breakfast and lunch) can help your body speed up fat consumption. Scientists found in a study that women who eat in this way lose 22% more body weight, 61% more fat, and 81% more belly fat than women who do not consume calcium.

3. Drink more water.

If you want to lose 2 kilograms of weight in a week, how much water you drink every day is related to your weight. Nutrition experts recommend that you drink 31.3 milliliters of water per kilogram of body weight (for example, for a woman weighing 50 kilograms), you should drink 1.565 liters of water per day). Water itself  thermostate for body metabolism. Once water intake is insufficient, body temperature will drop and the body will begin to rely on fat.

4. Eat some peanuts between breakfast and lunch.

Scientists found in an investigation that the weight loss of those who ate peanuts was twice that of those who did not eat peanuts! Studies have shown that if you eat a handful of peanuts every day, your calorie intake will be reduced by 333 calories.

5. Eat fermented food at noon . 

Researchers have found that eating fermented foods, such as steamed buns and sandwiches, is less likely to feel hungry, at least one hour longer than eating ordinary foods. This is because during the fermentation process of food, starch and sugars are broken down into components that are not easily digestible. The digestive system needs more time to digest it, and you will not be hungry easily.

6. Use oolong tea to relax. 

Develop the habit of drinking oolong tea will make your metabolic system work faster, it will increase the body's calories burned by 3% and fat consumption by 10%. Because this tea is free of calories, fat and sodium, you can drink it with confidence if you want to lose weight.

7. Drink a glass of plum juice before going to the bathroom.

 Sour plum is rich in phytochemicals-this phytochemical can help the body effectively expel fats and toxins. Drinking a cup of sour plum juice will greatly speed up your body's "cleansing" process, and your liver will be able to quickly and completely excrete those substances that may cause obesity from your body.

How to choose best food for weight loss

Starchy foods are only eaten in the morning and lunch, and each time is limited to half a bowl of rice. If the starch content of one meal exceeds, the other meal needs to be reduced.

Do not drink sugary beverages, so you can drink unlimited sugar-free black coffee, diet cola, and sugar-free green tea. Moreover, the caffeine contained in tea and black coffee also has the effect of helping fat burning. If it is winter, you can also choose a brewed cup of soup to drink.

Choose foods with less oil content, such as oden, tea eggs, cold noodles, etc., and oden, if there are white radish or cabbage rolls and other high-fiber content, can be listed as a priority.

The three meals should pay attention to the intake of protein and fiber, especially for dinner. Sufficient protein intake during dinner can increase the secretion of growth hormone from the pituitary gland during sleep and help increase metabolism. You can choose from: tea eggs, skim milk or sugar-free soy milk, or Chinese tofu (with soy sauce). Adequate intake of fiber will help defecation and increase satiety. For example, small tomatoes or guavas (a pack of servings), lettuce salad (with Japanese style sauce) or cold-weather cold cakes, etc. are all good s Choice.

A successfull guide for "weight loss"! A nutritionist teaches you 10 points

On the way to lose weight, we always go through a lot of struggles, and we have to try and end up hastily. Most people’s first thought about weight loss is to "eat less and exercise more." Just to think that you must reject your favorite desserts and junk food, and you must exercise a lot to have a good posture? In fact, it is not. Simple exercise has limited effect on weight loss, and the effect of weight loss can be obtained only with changes in diet and living habits. Does "not exercise to lose weight" mean that we are starting to eat less? mistaken! This article WH is going to tell you how to develop these little habits of life, and gradually develop a physique easy to lose weight.

Weight loss Method 1: Drink water to the recommended daily amount

The benefit of drinking water is that it can increase metabolism, maintain cell hydration, and keep skin elastic. Therefore, the easiest way to lose weight without exercising is to "drink plenty of water." This coup is also mentioned in many successful cases or sharing by actresses. Of course, the more you drink, the better! Before drinking water, you need to know the amount of water needed for a day. Most people mention about 2000-2500cc. The nutritionist said that the correct calculation method is total water amount per day = 30~35 ml per kilogram of body weight, such as: weight 60 kg, total water amount per day 60×30~35=1800~2100cc.

Weight loss Method 2: change the order of your diet

Recall what was the first bite of food in the meal? The key to weight loss without exercise is also the natural reflex action of the brain, "eating." It is recommended to eat vegetables or soup before starting a regular meal to increase satiety first, and then eat less and reduce calorie intake. In addition, lengthening the eating time to more than 20 minutes can also prolong the brain receiving the "full" message. You must chew slowly and don't eat up a bento in five minutes!

RELATED ARTICLE : 10 Best Fruits For Weight Loss | Best Fruits For Lose Belly Fat Fast

Weight loss Method 3: eat seven points full

Celebrity Nina Cao Jieyu once shared that she was 70% full when she ate: "My weight is based on my own feelings (ha). I listen to your body voice immediately! As long as you feel full, don’t force yourself to eat too much. Support, about 7 minutes full, I will tell myself to stop, and after a long time I will get used to~" The secret of not exercising to lose weight is not to overeating to expand the stomach. Once the stomach is in a state of being very full and tight for a long time, You will lose your elasticity, and when you eat less light, your hunger will increase.

Weight loss Method 4: vegetables account for half, discard refined starch

Before eating, try to make sure that the amount of vegetables you consume is half of each meal. Vegetables are low in calories and contain fiber, which helps detoxify. If you love to eat refined starches such as bread and cakes and want to lose weight without exercising, you must give it up! In addition, white rice and white noodles are also contained in refined starch, which makes people fatter as they eat! This is not to tell you that you must not eat starch, but to eat the right starch! People who are not used to it at the beginning can start with 1/2 white rice + 1/2 brown rice, and then gradually become accustomed to taking whole grains and roots (sweet potatoes). It is easier to feel full while having low calories and high fiber.

Weight loss Method 5: Don’t eat a big meal for dinner and no dessert after a meal

Dinner and drinks in the evening are leisure and entertainment for office workers, and it is usually a hidden crisis of calorie explosion. It's not that you have to abandon meals. The trick to losing weight without exercising is to "control the number of times." Fashion online model Don Wei shared that he had dinners 3-4 times a month, most of which were based on a light and balanced diet.

Eat happily during the dinner, comfort yourself, and burn the extra calories through aerobic exercise the next day. Many people like to shake a cup after eating at noon, and a dessert after dinner. Most of these things are refined starch, high-calorie, high-sugar foods. It’s better to eat less~

Weight loss Method 6: put snacks on the plate

It’s too painful not to eat snacks to lose weight! The myth of many people is that they eat too many calories during "Cheat Day". After opening the potato chips, they ate them all at once. I accidentally ate several packs of them. The whole week's calories still exceeded the deficit created by exercise and activity. , Unable to achieve weight loss effect. The best way to eat snacks without exercising for weight loss is to pour the snacks on a plate, or calculate how many calories there are in a biscuit weighing 100g. It's okay if you don't check it, you will find that you usually eat a lot of calories without knowing it!

The buttocks goddess Jessica also shared with us, when you want to eat snacks, choose before exercise! The extra calories are consumed by exercise, so it won't be too guilty.

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Weight loss Method 7: order small portions vs. large portions to share with others

Dabe, a spicy Taiwanese girl who works in Germany, shared with us her experience when she first arrived in Germany. At the beginning, she was not used to eating a large portion of food, but she could eat a portion for two without knowing it. Of course, her weight also increased! Therefore, the dietary habit of not exercising to lose weight can be changed to order small portions of food when eating by yourself, and pay attention to the intake of multiple types of nutrients. Try not to order foods with a single nutrient content (ex: fried rice, fried noodles). You can also order food to share with friends and family during a dinner party, share the calories with others, and at the same time prevent yourself from consuming too many calories.

Weight loss Method 8: eat first before drinking

Drinking on an empty stomach makes it easier to get drunk! Alcohol is also called "liquid starch". Not only will you drink a lot of extra calories when you are on an empty stomach, it will also cause alcohol to directly contact the stomach and hurt your body. Therefore, it is recommended to eat something to cushion the stomach before drinking, so that the brain is full. Drink less to reduce calorie and alcohol intake. What should I do if I really want to drink while not exercising to lose weight? Swimwear designer LUNA suggests that you can choose red and white wine with simpler ingredients, and avoiding bartending can also reduce excessive syrup and calories.

Weight loss Method 9: first figure out why to eat?

Sometimes I am not hungry, but I just want to eat! According to By Jenny Hills, a nutrition and medical writer, before eating snacks and snacks, clarify everything about "Why do you want to eat?" In fact, based on the human impulse to eat, we all have non-essential eating. Perhaps because of boredom, sleepy desire, nervousness, etc., the appetite is greatly increased. Therefore, in the case of not exercising to lose weight, think clearly before eating calories whether it is "needed or wanted"? In this way, you won't regret it after overeating.

Weight loss Method 10: learn to understand nutrition labels

Low-calorie food does not mean that it is good, and high-calorie food should not be avoided! What we have to do when we are not exercising to lose weight is "learning to read nutrition labels". Author Jenny Hills said that the clever marketing words that may be hidden behind unhealthy food are deceiving you! The product may say it is "low-fat," but it doesn't mention the added sugar for flavor. Check the calories and macronutrients of each serving size to ensure that you are buying delicious foods, not health-promoting factors.

RELATED ARTICLE : 10 best step to lose weight without exercise

 Theses following are the Best exercise for weight loss fast

It is recognized as the best weight loss exercise in the world.These exercises can allow you to achieve the goal of weight loss efficiently.At the same time, it can avoid damaging your body parts such as knees.Of course, the best is not necessarily for you.It is recommended that you combine a variety of sports.This effect is better.

 

Take A Walk Daily

Walking is simple and powerful, and of course it is more suitable for middle-aged and elderly people. It can help you stay tidy, improve cholesterol levels, strengthen bones, control blood pressure, improve mood, and reduce your risk of diseases (such as diabetes and heart disease). A large number of studies have shown that walking and other physical activities can improve memory and resist age-related memory loss. All you need is a pair of relaxed pair of shoes. One such experiment was conducted in the United States. Let 40-57-year-old men walk for 40 minutes at a time, 4 times a week, for 20 weeks.

The results show:

1. Viscosity (maximum oxygen intake) increased by 30%;

2. Pulse rate at rest decreased , The heart function is improved;

3. The weight is reduced by an average of 1.3 kg;

4. The thickness of subcutaneous fat is reduced from 135 mm to 120 mm on average.

Squat

Squat exercise is a very good calorie burner, because it uses the body's largest gluteus maximus and leg muscles.It can be said that the legs are the transportation hub of the body. The two legs have 50% of the human body’s nerves, 50% of the blood vessels, and 50% of the blood flowing. It is the large circulatory tissue that connects the body and is the second heart of the human body. Such a squat together, the muscles become tight and loose, which is equivalent to adding a momentum to the blood circulation, which can reduce the burden on the heart, can make the blood vessels of the lower limbs unblocked, and the muscles and veins can be nurtured. Squatting exercise can also relieve arteriosclerosis and reduce blood fat. , Consumption of fat, therefore, it is also a good way to lose weight, especially waist, buttocks, abdomen to lose weight. Of course, gradually start to load weights and do squats for better results.

Push-Ups

There is one exercise method that can be easily practiced at home, which is to do push-ups. There are many benefits of push-ups, the biggest advantage is that it can exercise all parts of the body, it is simple and easy to do, and the fitness effect is good. Push-ups are actually suitable for both men and women, especially men and women who are under pressure from work and family and have little leisure time. Use some time to do it in a planned and purposeful way, which is of great benefit to the body. Push-ups can strengthen the strength of the upper limbs, chest muscles, back muscles, waist and abdomen, and can have the effect of bodybuilding; it can also accelerate blood circulation, increase lung capacity, and improve physical fitness; often doing push-ups can make people feel relaxed, energetic, and more Put into work and study well; in addition, push-ups can also eliminate body fat, which is Best Exercise For Weight Loss Fast.

lunge squat 

Lunge squat is a very unique leg training exercise, no other exercise can replace it. In training, every part of the thigh is involved in the exercise, even including the entire calf; it can increase the flexibility of the leg muscles. It is also good for waist and abdomen shaping; especially female bodybuilders should not ignore this. Train the movements of the buttocks.

Plank

Plank (PLANK) is definitely the most popular exercise without equipment in the near future + thin abdomen trick. Plank support is a type of consumable body sculpting. Although the action is simple, it must mobilize the muscles of the whole body. If you insist on 2 minutes, you can gain the reputation of "female man". Beginners must not compete with yourself. You can start from 30 seconds in the first week and increase slowly. It is enough to be able to do it for 2 minutes. It is best to divide into 4 groups for 30 seconds each to reduce the burden, and the interval between each group should not exceed 20 seconds. Plank support concentrates on exercising the core muscles, and exercise is cost-effective. It can achieve higher energy consumption in just one or two minutes, but the free radicals generated during exercise are less harmful to the body. While shaping the waist, abdomen and buttocks, it also helps to maintain the balance of the shoulder blades, so that you can even fascinate people from your back. Learn a trick to get a thin abdomen method that can be practiced at any time. Is there any reason to refuse to build a small waist.

 

RELATED ARTICLE: 10 Best Fruits For Weight Loss

 I believe everyone knows how to lose weight with fruits, but what kind of fruit is the fastest to lose weight? Here are 10 kinds of weight loss fruits that you eat and lose weight, tell you why you can lose weight by eating them, and teach you how to eat them to maximize weight loss.

1. Apple

Apple contains dietary fiber, which is good for gastrointestinal motility and detoxification. The calcium in apples helps in the metabolism of excess salt in the body and helps eliminate swelling caused by high salt content. Malic acid can metabolize body heat and prevent lower body obesity; pectin can also promote the discharge of lead, mercury, and manganese in the gastric tract, regulate the body's blood sugar level, and avoid the sudden increase and decrease of blood sugar. Apples are rich in potassium. Potassium not only relieves edema caused by excessive intake of sodium, but also has a diuretic effect.

how to eat? The time to eat apples to lose weight is from morning to noon. If you feel hungry, just eat a big apple, which has an extraordinary effect on the thin abdomen!

2.Lemon

Lemon contains organic acids such as citric acid and malice acid and flavonoid glycosides such as hesperidins, naringin, and holy grass. It also contains vitamin c, vitamin b1, vitamin b2 and niacin, sugars, calcium, phosphorus, iron, etc. A variety of nutrients, as well as coumarone, glutenols, volatile oils and other substances can promote the secretion of proteolytic enzymes in the stomach, increase gastrointestinal motility, and help digestion and absorption, and weight loss.

Lemon juice has a strong bactericidal effect and the function of inhibiting uterine contractions, and can reduce blood lipids and have the effect of losing weight. Lemon also has a cosmetic effect, can prevent and eliminate skin pigmentation, make the skin smooth and soft. Lemon is highly alkaline and is considered to be a good medicine for curing all diseases. It can relieve cough, reduce phlegm, promote body fluid and invigorate the spleen, and it can greatly help the blood circulation of the human body. It can also promote metabolism and improve weight loss. Lemon is rich in vitamin C, which can lower cholesterol.

how to eat? Cut the lemon into thin slices and soak in water, there will be a faint fragrance, refreshing. Lemonade can not only quench your thirst but also dilute the craving for food. Drinking water soaked with fresh lemon after a meal is very helpful for digestion. However, people with excessive stomach acid should not drink it.this is best fruit for weight loss.

3.Pineapple

As long as the digestive effect of pineapple is rich in bromelain, also known as pineapple enzyme, it has a function similar to papaya enzyme, which can break down protein and effectively dissolve fat, especially it can help the protein digestion of meat and reduce the body's absorption of fat. . A large amount of protease and dietary fiber in pineapple can help gastrointestinal digestion, and because of the large volume of dietary fiber and good adsorption, it can take away excess fat and other harmful substances in the intestine, which is significant for preventing and relieving symptoms of constipation. effect.

how to eat? Before consuming the pineapple, "nail" it and soak it in salt water. After being soaked, cut into granules and put it in cheese or soft ice cream. It will be more delicious to eat after freezing. At the same time, it can clear heat and quench thirst, eliminate food and diuresis. You can also consume pineapple as a staple food, each instant you eat more than half a catty for 7 days, it will have very good results.

4. Kiwi

Kiwi fruit contains a very good source of dietary fiber. These edible fibers can help human digestion, absorb and take away many harmful substances and greasy fats in the intestines, and have obvious effects on preventing and linking the symptoms of constipation. They are indispensable substances for weight loss. According to the research of nutritionists, kiwi fruit also contains an unseparated substance that can accelerate the transmission of digested matter, increase the speed of metabolism, and effectively eliminate fat and lose weight.

Kiwifruit contains healthy carotenoids (carotene, lutein and yellow pigments), phenolic compounds (anthocyanins, etc.) and antioxidants, including vitamin c, vitamin e and rich antioxidants that help inhibit cholesterol Oxidation. Kiwifruit contains a lot of pectin, which is believed to lower cholesterol.

how to eat? It can be eaten raw or squeezed into kiwi fruit juice to drink. Consistently drinking kiwi fruit juice for a long time can have the effect of slimming and beautifying the body, and help to improve sleep.

5. Grapefruit

Enzymes in grapefruit can "affect" the way the body uses and absorbs sugar, so that sugar will not be easily converted into fat storage. Grapefruit contains a special nutrient component of natural pectin, which can reduce blood cholesterol.

Grapefruit is rich in vitamin b1, vitamin b2 and vitamin c, and because of its low calories, it is often used in weight loss diets. In addition, grapefruit is very rich in citric acid, sodium, potassium, and calcium, and citric acid helps the digestion of meat and prevents the body from ingesting too much fat.

how to eat? Do not eat with sweeter fruits or starchy foods, because this will make the grapefruit less easily digested and absorbed, and the same food is not conducive to weight loss. The best time to eat grapefruit to lose weight is at night. After half an hour of dinner, you can eat some grapefruit. This can avoid the inability to absorb and turn into fat due to excessive intake of nutrients. The same food can also accelerate the decomposition of body fat and avoid body loss.

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6. Banana

Banana is quite effective for weight loss because it is low in calories and rich in dietary fiber. Bananas are highly sweet, so many people often by mistake think that they must be high in calories, but they are not. A banana about 100 grams of net weight has only 87 calories. Compared with the amount of rice in a meal (150 grams of 220 calories), it only has less than half of the calories.

Bananas contain almost all vitamins and minerals. Therefore, bananas are the best food for weight loss. Bananas also have the belongings of moistening the intestines and laxatives, moisturizing the lungs and relieving coughs, clearing away heat and detoxification, helping digestion and nourishing.

how to eat? It can be eaten as a fruit at ordinary times, or as a staple food. Bananas are easy to make people feel full, and they are rich in calcium and vitamins, which can eliminate swelling. But remember to eat them with other vegetables for high nutrition. Low-calorie foods are better to supplement the nutrients that are not ingested.

7. Hawthorn

Hawthorn contains citric acid, malic acid, ascorbic acid, sugar and protein, carbohydrates, etc., which can lower blood pressure and promote gastrointestinal digestion. Chinese medicine believes that hawthorn can invigorate the spleen and reduce accumulation, is beneficial to weight loss, and can assist in the treatment of secondary obesity. Hawthorn is tart and sugary in nature, a little hot in nature, and belongs to the spleen, stomach and liver meridians. It has a super decomposing and absorbing capacity for meat and hard-to-digest oily foods. This function is beneficial to weight loss.

Hawthorn is rich in dietary fiber and pectin. Dietary fiber is the "scavenger" of the intestinal tract, which can promote the peristalsis of the intestine and the secretion of digestive glands, which is beneficial to the digestion of food and the excretion of waste. Pectin has the result of lower cholesterol  and blood sugar level.

how to eat? Hawthorn is too sour, if it is eaten directly, it is estimated that few people can stand it. But it can be made into a variety of different flavors of hawthorn tea to replace the plain water we usually drink, so that we can enjoy the deliciousness while also receiving a good weight loss effect. In addition, hawthorn can be made into snacks, such as dried fruit, hawthorn cake, salad and so on.

8. Pitaya

Pitaya is first of all a very low-calorie and high fiber fruit. Eating this fruit can effectively detoxify and lose weight, so it is deeply loved by people who lose weight. 

Pitaya contains vitamin C for skin whitening and rich water-soluble dietary fiber with the functions of losing weight, lowering blood sugar, moisturizing the intestines, and preventing colorectal cancer. Pitaya is also very effective in preventing and treating constipation.

9.Strawberries

Straw berry contain pectin and rich nutritional fiber, which can help digestion and smooth stool. It also has an extraordinary effect on regulating the body's cholesterol and fat content. Strawberry contains a substance called aspartic acid, which can naturally and gently remove the "slag" in the body, and has the effect of detoxification and beauty.

how to eat? Eating strawberries and yogurt together is very effective for weight loss. You can eat strawberries and drink yogurt directly, or you can mix strawberry juice and yogurt to eat, which can quickly eliminate the feeling of hunger.

10. Oranges

oranges can effectively slow down the cells which make fat. In addition, it contains dietary fiber that reduces body fat and is easy to produce satiety, so it has the effect of weight loss. Tangerines are rich in vitamin C and citric acid. The previous has beauty effects and the second has the effect of eliminate weakness. If you eat the thin skin on the inner side of oranges together, you can take in dietary fiber in addition to vitamin C, which can relax bowel movements and lower cholesterol.

how to eat? Do not eat oranges before meals or on an empty stomach, because the pulp of oranges contains organic acids, which can irritate the gastric mucosa and cause physical discomfort. You can eat a roasted orange before a meal, dry the orange in a frying pan until the skin is slightly charred, then let the orange cool, and then peel the orange to eat the orange flesh, and eat it with the white fiber. It is enough to insist on taking 1 piece a day, up to 2 pieces, and 1 week is a course of treatment. You can also mix oranges with other meals. The best way is to make a salad.

Some people say that every fat man is a potential stock, and after losing weight, his life will be as good as he was hanging out.

However, losing weight is a technical job. Only when you master the scientific method, the "slimming magic" will come to you.Many experts answer weight loss doubts. If you want to lose weight, don't miss it.

A "calorie consumption meter", compare and practice

Sports medicine experts believe that the amount of calories consumed by exercise depends on many factors:

Gender: For the same exercise, men consume more calories than women, because men’s basal metabolism is much higher than that of women 

Weight: For the same exercise, people who are weighty eat more calories than people who are lighter.

Exercise items: different exercises and intensities, the amount of exercise is different, and the calories consumed are also very different.

A formula to figure out if you need to lose weight

Do you really need to lose weight? In medicinal assessment of plumpness, the most usually used sign is the body mass index (BMI). The calculation method is as follows:

 Body mass index BMI = weight (kg) ÷ height square (㎡)

For Asians, <18.5 means thin, 18.5-23.9 normal, ≥24 means overweight, and 24-26.9 means fat.

If your body mass index is at an overweight level, you need to change your eating habits; if you are at an obese level, and you have diabetes, high blood pressure, gout and other diseases, then weight loss is an important part of disease treatment.

4 misunderstandings about weight loss that have pitted us for a long time

Misunderstanding one

You can lose weight if you exercise for 20 minutes a day

Fan Fangjie, senior personal trainer of Beijing First Fitness, said that exercise time is a key factor. Many busy office workers choose to take tens of minutes of exercise every night, but it is actually difficult to achieve the effect of weight loss.

In the first 30 minutes of exercise, the water and sugar in the body are consumed, and fat will only start to be consumed after 30 minutes.

Water and sugar reduction can only temporarily reduce weight, and only by consuming fat can the goal of weight loss be truly achieved.

Misunderstanding 2

The more exercise the better

When the amount of exercise is large, the blood output of the heart cannot meet the body's need for oxygen, and the body is in a state of anaerobic metabolism.

Anaerobic metabolic exercise does not use fat as the main energy release, but mainly relies on the decomposition of glycogen stored in the body as energy release.

After a short period of high-intensity exercise, blood sugar levels decrease and cause hunger. At this time, people will have a strong appetite, and they are more likely to eat food, which is not good for weight loss.

Misunderstanding three

Completely sever the relationship with fat

Fatty foods are resistant to digestion and hunger. After eating, they can reduce the intake of starchy foods and snacks, and have a positive effect on weight loss.

In addition, corn oil and olive oil containing monounsaturated fatty acids have the effect of reducing low-density lipoproteins and are ideal edible oils for weight loss and bodybuilding.

Misunderstanding four

Avoiding staple foods can help lose weight

In order to lose weight, many people prefer to eat more fruits and vegetables instead of staple foods. This is a big mistake.

The staple food is responsible for providing carbohydrates to the body and at the same time allowing the stomach to feel full. If you blindly pursue low carbohydrates, your body will soon feel hungry and people will eat more.

During the weight loss period, beans (red beans, mung beans, kidney beans, etc.) and potatoes can be used as staple food instead of polished rice and white noodles. 

Scientific weight loss, recommend 5 ways

1. Reduce calorie intake

If you can reduce your daily caloric intake by 100 kcal, you can lose about 4 kg in 5 weeks.

When buying snacks, read the "nutrient composition table" on the package and choose low-calorie ones; avoid fried foods and fast food; strictly control the intake of sugary foods such as biscuits, cakes, candies, and drinks; 2~3 snacks before bed Within hours, stop eating.

2. Change the diet

An 8-year follow-up survey conducted by Harvard University in the United States found that people who eat whole grains every day weigh 1.1 kilograms less than those who eat only refined grains. It is recommended to replace high-fat foods with various fruits, vegetables and grains.

Use liquid foods (oatmeal, whole grain porridge, vegetable and egg soup, etc.) to replace the staple food, but pay attention to the selected food should provide sufficient nutrients.

3. Outdoor sports

Outdoor exercise 3 to 5 times a week is a good way to consume fat, but the time should be more than 30 minutes each time.

Elderly people and people who do not exercise for a long time are more suitable for walking and running. You can start step by step. Walk for 1 minute, then jog for 1 minute at a speed of 100 meters per minute, alternately, increasing the amount of exercise every two weeks.

4. Weightlifting

Relying on strength exercise can also make you lose weight, because weightlifting can increase muscles. The more developed the muscles, the faster the body's metabolism.

Strength training is not suitable for older people. In order to avoid injury, it is best to ask a professional coach for guidance.

5. Drink plenty of water

Insufficient drinking water will cause the body to accumulate water as compensation, and make it easier to accumulate fat in the body, leading to obesity; it may also cause disorders of the body's metabolic function, resulting in more energy absorption and less release.

For those who lose weight, it is necessary to add up to 8 cups of water every day. Also drink less beverages, because the sugar content in beverages may exceed the standard, which is not conducive to weight control.

 

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