Emphasizing that eating less and moving more, and eating small amounts and frequent meals, can reduce waist circumference and thin belly, which is outdated! The latest research has found that hunger can easily lead to overeating and eating indiscriminately, resulting in fat accumulation and an increase in waistline instead of decreasing. Not going hungry is the new weight loss trend. How to eat satisfied, in good spirits and slim down belly?
Adequate intake of good fat is the key.
In the past, weight loss was strictly limited to fat, but now research has found that eating the right fat can reduce weight and prolong satiety.
A moderate intake of good fats and oils is recommended for healthy adults to consume 3 to 7 teaspoons of fats and 1 serving of nuts and seeds per day.
In the past two years, the American academic community has re-looked at oil and found that in the past 40 to 50 years, people have restricted oil intake, and people have eaten more refined sugars, which is worse for the body.
“Prevention” magazine pointed out that monounsaturated fatty acids such as fish and nuts can lower cholesterol and reduce abdominal fat. The Yale-Griffin Prevention Research Center put overweight women on a diet rich in monounsaturated fatty acids and found they lost an average of 3.8 kilograms and 33 percent less belly fat after 28 days.
The modern lifestyle of eating a highly processed diet, high pressure, lack of sleep, and sedentary behavior forces fat cells into an overdrive heat storage mode. Choose the right food, you don’t have to starve, it can restore the normal metabolic function of fat cells, and the energy will not be accumulated in the abdomen if it is effectively used.
The first bite of a meal determines whether you will gain weight or not
Cleverly arrange the order of eating, eat well, not easily hungry and not gain weight.
What you eat first with a meal is important.
Eat high-fiber foods first. Vegetables contain a lot of fiber. It takes time to chew and digest, and it is less likely to be hungry. It can help the growth of intestinal flora, help defecation, and prevent constipation. If the first bite is a high-fat, high-sugar food such as ice cream, cake, or beverage that is easy to digest, the intestinal absorption rate is fast, and it takes a larger amount to feel full, and the calorie intake often exceeds the standard.
The advantage of a high-fiber diet is that the same volume of food has lower calories, which will not increase body demand and fat accumulation, and the sugars eaten will not be converted into fat accumulation, and the remaining daily activities and exercise can directly store the most fat from the body. where it starts (usually the abdomen) so that weight loss doesn’t slow down metabolism and the rate of weight gain is low.
It is also important to get the right amount of protein.
There must be protein in the diet. Protein is the basic raw material of human muscles and can maintain energy metabolism. If the protein intake is insufficient, the basal metabolic rate will drop, and the excess calories cannot be consumed. And protein can delay the rise of blood sugar, achieve better satiety, so that insulin will not soar.
It is recommended to choose whole pieces of lean meat, fish or beans without the skin; vegetarians can choose protein-rich soybeans, soybeans and black beans.
We often complain that I don’t have enough starches such as noodles and rice. Try to eat the starch at the end, so that you can eat enough and keep your blood sugar stable.
The rise and fall of blood sugar is regulated by the picket captain insulin, but excessive secretion of it can cause fat to accumulate in the abdomen. Most people do not need to specifically ask for the order of eating, but for people who want to lose weight and diabetes, eating this way will not consume too many calories.
Regular quantification to maintain the body’s metabolic balance
Regular and quantitative meals tell the body not to be nervous, food will be available in a few hours, and there is no need to store fat for battle.
Don’t go hungry or miss a meal. If you starve for a meal, your body will try to make up for it. Mistaken meals will cause blood sugar to fluctuate too much and your blood vessels will be easily injured. If you get hungry soon, it means that the amount of the meal is not enough, you should re-examine and add suitable food types, such as vegetables and protein, you may need to add a little more.
Do not eat small meals frequently. The best interval between each meal is more than 5 hours to avoid continuous secretion of insulin and cause fat accumulation. If you are hungry between meals, you can eat a handful of nuts, peanuts, and cashews. Good fats and proteins can keep you going until your main meal.
Exercise happily, get enough sleep, and lose weight faster
Eat right, exercise and get enough sleep to lose weight faster.
In 2015, a study of 10,500 people by the Harvard School of Public Health found that it is recommended to arrange weight training at least 3 times a week to build muscle strength if you want to lose weight.
Exercise does not consume calories (calories), but creates physiological changes. Generally, people who are sedentary, inactive or do not exercise are more likely to accumulate fat cells every time they eat and gradually gain weight; but at least 3 times a week regularly When exercising, the muscles of the body have an advantage in absorbing calories after eating.
Exercise changes the location of energy storage in the human body. For people who exercise regularly, the density and activity of lipoprotein lipolytic enzymes in muscles are higher than those in adipose tissue. This is because the body will increase energy consumption in response to exercise and help muscles obtain more fat to burn as energy. It is suggested that people who lack exercise can start from their favorite sports such as running or walking, practice a little every day, gradually increase the intensity, and exercise the ability of the body to challenge pressure.
If you want to reduce body fat faster, you can find a professional sports coach to guide individualized exercise training. Usually, the intensity of exercise will be higher than the previous exercise, and the effect of improving your body will be faster; if it is moderate-intensity exercise, the progress of reducing body fat will be slightly slower. , but still better than not moving at all.
Getting enough sleep is a necessary condition for thin waist.
It is recommended to sleep at least 5 hours a day. A study from Wakefriars University found that people under the age of 40 who slept no more than 5 hours a night had a 32% increase in visceral fat;
Not sleeping well is more likely to gain weight. Seventy to eighty percent of obese people in the outpatient clinic will develop sleep apnea, which means they become fatter due to poor sleep, slow metabolism, and rise in blood sugar, and sleep apnea worsens. It is recommended to improve sleep conditions first and sleep well It’s easy to lose weight.
Waist reduction, a lifetime thing
Losing weight and waistline is to stay away from chronic diseases. It is worth making it a habit and managing it well for a lifetime.
In May 2017, the American “Time” magazine featured “Weight Loss Trap” as the cover story. The text mentioned that Rana Wing, a professor of psychiatry and human behavior at Brown University in the United States, aimed at 10,000 people who successfully lost weight and maintained 1 The survey of people over 20 years old found that what they do is not magical, some people emphasize exercise over others, some people follow a low-sugar or low-fat diet, but the common thing is that they change their daily behavior, like 78% eat breakfast every day, 75% weighed at least once a week, 62% watched less than 10 hours of TV a week, 94% increased activity, and the most popular was walking.
Behaviour changes, stay away from chronic diseases, and life will never be the same.
Good habits not to gain weight
- Bring a kettle when you go out, replenish water but not sugar
Get into the habit of taking a water bottle out the door. Supplementing water in moderation can very well maintain metabolism, “Prevention” magazine mentioned.
Even fruit juice and fruit tea contain a lot of sugar. Sugar will be directly converted into visceral fat in the body, and the brain is insensitive to liquid sugars. No matter how much you drink, you will not feel full, which often results in excessive calorie intake.
Research in the journal Nutrition found that soda drinkers had 10 percent more visceral fat than non-drinkers. To reduce waist and belly, drink more water.
TIPS
What are monounsaturated fatty acids? Olive oil, sunflower oil, nuts, seeds, avocados, olives, dark chocolate.
- Do not touch zero-calorie, low-fat foods
Don’t be fooled by zero calorie and low fat. Zero calories will make the brain crave more sugar and expect more calories to come in. Instead, it will activate the hunger response, stimulate insulin secretion, and form abdominal fat accumulation.
Low-fat foods are usually not delicious after being processed, and more sugar and salt are added. During the process of low-fat processing, nutrients will be lost and even chemical residues will remain, so it is not recommended to use them.
TIPS
Don’t eat starchy foods alone! For example, a bowl of noodle soup or rice with fermented bean curd and pickled melon will make you hungry. Song Yanren reminds: It is best to match the same amount of protein, such as a palm-sized piece of meat, fish or tofu, because protein takes a long time to digest and can delay starch. The rate at which blood sugar rises.
- Eat something before drinking
Alcohol is an often overlooked risk factor for obesity. Generally, the calories of wine are only less than that of oil. Each gram is equal to 7 calories (9 calories of oil). Drinking alcohol is equivalent to drinking oil. If you have to drink for entertainment, you should eat fried vegetables and fruits first. The more alcohol you are exposed to, the more you need to fill your stomach with food, not only can you drink less, but also reduce the harm caused by alcohol to your body.
- Sit down and concentrate, strengthen willpower
It takes a lot of willpower to lose weight, a kind of courage to keep going no matter what others do. Sitting still can help you. Meditation can calm the mind, reduce stress, and more likely make the weight loss plan stick to it. According to a study in the journal Appetite, people who meditate are more likely to lose weight.
Recommended reading:
No need to starve for a thin belly 1: Waist fat and health
Lose weight in the lower body with just one minute of core exercise a day
