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!
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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?
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.
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