The pace of summer is slowly approaching, and many people have begun to formulate vigorous weight loss plans.
Losing weight is about two things: reducing calorie intake and increasing calorie expenditure.Reduce quantity of heat to take in food, slightly inattentive all sorts of nutriment also followed shrink, so a lot of people can feel state is particularly bad during reducing weight: have no spirit, the skin becomes poor, appetite is out of control, drop hair, insomnia even.
So what should we do?Here are some tips to help you eat delicious, nutritious, and healthy foods while limiting your calorie intake.
1. Include leafy greens in your daily meals
Increasing the proportion of vegetables is advice to all dieters.Green leafy vegetables are the all-around nutritionist in all vegetables, with lower calories, stronger feeling of satiation, richer vitamin and mineral content, especially rich in vitamin C, vitamin B2, folic acid, calcium, magnesium, potassium, etc., and also contains a lot of antioxidant substances.Use low fat cook means even of course, ability helps reduce weight truly.
2.Eat fungi at least 5 times a week
Fungi, especially lentinus edodes and mushrooms, contain flavorful amino acids, which can increase the flavor of dishes and make the taste of vegetarian dishes not very bland. They can partially replace meat, reduce calorie intake, and increase the intake of vitamin D, dietary fiber and polysaccharide health care nutrients.Fungus vegetables contain soluble dietary fiber, which not only helps improve blood performance, but also helps with bowel movements.
3.Look for leaner sources of good protein
Food rich in high quality protein is often not low in fat content, but there are some exceptions, such as skimmed or semi-skimmed milk, soy milk, tofu and other soy products, fillet meat, fish, seafood and other aquatic products, eggs, etc., are good sources of high quality protein, just control the total amount.
4.Cook with more moisture
A bowl of multi-grain porridge has less calories than half a bowl of rice, but it has the same satiety and nutrients as rice, which has more water content than steamed bread and other staple foods.Cooking is also, increase the low fat soup soup water (vegetable soup with little or no oil, meat soup beat to remove the oil slick), steamed vegetables, (blanching) mixed vegetables, reduce the proportion of oil frying vegetables.
5.Choose snacks in small packages
Snacks are not advocated during weight loss. If you have to eat them, it is recommended to choose small packages.Between cookies, chips and nuts in small packages, nuts are recommended.A small amount of nuts a day is acceptable, and nuts nutrient density is high, which is rich in vitamin E, B vitamins, all kinds of minerals are needed by the human body.
6. Avoid stress
Intense emotions often force us to overeat. When you’re stressed, food becomes a source of comfort and happiness, but it definitely doesn’t help you lose weight. Try avoiding stress factors that affect you the most, or search for alternative ways of dealing with them that don’t involve eating. Yoga and meditation are famous for helping you control your emotions. Communicating with your friends and sharing about your problems is helpful too. If the problem runs too deep, try seeking a therapist who specializes in eating problems.
7. Choose healthy snacks
Even if you’re used to enjoying some snacks from time to time, dieting doesn’t mean that you should avoid them completely. Simply select healthier products without added sugar, like nuts, seeds, fruits, and vegetables. However, don’t forget that even well-known healthy foods may be pretty calorie-dense. For example, while nuts and avocados are beneficial for your health, overindulging might easily overrun your calorie deficit, so watch the amount you eat.
8. Get enough sleep
Among other harmful effects, the lack of sleep affects your hormonal balance, which leads to an increase in appetite. Moreover, some studies demonstrate that people who don’t get enough sleep often choose foods filled with calories and carbs, which also makes losing weight more challenging. Try to go to bed at a set time, don’t watch TV or read from your phone for at least thirty minutes before sleeping, and ensure that you rest in a dark, quiet room. These small changes can improve the quality of your sleep and increase your chances at weight loss.