The root cause of obesity is energy intake that exceeds energy expenditure. The heat comes from the energy-supplying substances in food: protein (4kcal/g), fat (9kcal/g), and carbohydrate (4kcal/g). The calorie consumption mainly consists of three aspects: basal metabolism, physical activity and food thermal effect. The center of weight loss is to bring the heat to a negative balance (heat intake is less than calorie consumption). The level of basal metabolism is mainly related to the human body's nutritional status and eating habits, so no food in the afternoon is essentially a very harmful way to lose weight. Physical activity and exercise volume are not a concept. Scientific research shows that high-intensity exercise is not conducive to weight loss. The thermal effect of food is generally 2 to 3 hours, which is the theoretical basis for many weight loss experts to say that eating small meals is beneficial to lose weight. All weight loss methods are centered directly or indirectly around calories. The effective index is to reduce calories. The health index is to protect basal metabolism. The continuous index is satiety and satisfaction in appetite control. The BMI index is an abbreviation of Body Mass Index, which means “body mass index†and is calculated based on your height and weight. BMI is a world recognized method for the assessment of obesity, and the World Health Organization (WHO) also uses BMI to define obesity or overweight. The specific calculation method for BMI is the weight in kilograms divided by the height in squares (meters). The formula is: body mass index (BMI) = weight (kg, kg) / square of height (m, m) Ideal body weight (Kg) = (18.5 - 23.9) x height squared (in m) For example: a person's height is 1.75 meters, weight is 68 kilograms, his BMI = 68/(1.75^2) = 22.2 (kg/m^2) When the BMI index is 18.5~23.9 is normal. BMI is an indicator closely related to total body fat. This indicator takes into account both weight and height. The BMI index is simple, practical and can reflect systemic overweight and obesity. When measuring the risk of heart disease, high blood pressure, etc. due to being overweight, it is more accurate than mere weight determination. However, it should be noted that not everyone applies the BMI index, such as: 1. under the age of 18; 2. It is an athlete; 3. Doing weight training; 4. Pregnancy or breastfeeding; 5. The elderly who are weak or sedentary. If you think that the results calculated by the BMI index do not correctly reflect the weight problem, discuss the results with your doctor and ask for a body fat test. What is good for obesity, healthy weight loss Celery: Most of the celery is water and cellulose. It contains vitamins A and C. It has a cool taste and lowers blood pressure and blood lipids. It also clears heat. There are two types of celery, one is celery and the other is celery. If you prefer strong-tasting foods, you can choose to eat tang celery and use it to fry the pork slices. The taste is stronger and the weight loss effect is also better. Mushrooms: Mushrooms can suppress the increase of cholesterol, so you can lose weight. In particular, the high cellulose content of Xiangru's stipe can be cooked in leeks and it tastes mellow. Shiitake contains more than 30 enzymes and 18 amino acids, seven of which are essential amino acids. Xiangru can also promote blood circulation, inhibit melanin, nourish skin, and have anti-cancer effects. Other mushrooms, such as mushroom, mushroom, straw mushroom, etc., are good food for dieters. Bean Sprouts: Sprouts contain low fat and calories, and contain more water and cellulose. Soybean sprouts produce 3 times more carotene, 4 times more vitamin B1, and 4.5 times more vitamin C. Eating bean sprouts can not only lose weight but also be very beneficial to health. Add a bit of vinegar when fried to prevent the loss of vitamin B, which can also enhance the weight loss. Yogurt Raw acids contain milk sugar, protein, and fat, and they stabilize blood sugar levels, so they are very hungry. Studies have shown that people who are on a low calorie diet, if they include yogurt, lose more than 61% of total body fat and lose less fat in the lower abdomen compared to those who do not include yogurt in similar plans. It is 81% higher. Use low-fat plain yogurt instead of mayonnaise on a chicken or potato salad, or put a bit of yogurt on a baked potato and squeeze a few drops of lemon juice. This saves 4.7g of fat per spoon. sardine Rich in protein and omega-3 fatty acids, it can maintain body muscle mass. Moreover, the low mercury content and high calcium content make this small fish suitable for pregnant women. If you do not like the taste of this fish, then soaking in milk for an hour will have no smell. In all recipes for raw materials containing anchovies, anchovies can be substituted with sardines. Or mix the whole sardine with green onion, fresh spices and chopped bell pepper, and place it on top of buckwheat bread or black bread. Add another piece of cheese and bake it. Plum: It is an alkaline food rich in organic acids and inorganic acids, especially contains a large amount of citric acid, which has a very good effect on the metabolism of heat energy. Some experts believe that it is a leader in diet foods. According to reports, people in Japan and other countries use plums and their products such as "meat extract," "plum juice concentrate," and "meal taping" to lose weight. Konjac: In addition to containing a variety of nutrients, Konjac also contains a special ingredient that is rare in other plants. It has high swelling, high elasticity, and high viscosity characteristics. Foods such as tofu, noodles, breads, and cakes made from konjac can not only reduce appetite but also produce satiety. Many medical unit studies have shown that it has a special effect on lowering cholesterol, triglycerides, and blood sugar, and is an ideal diet food for today. Lotus leaf: According to the determination, lotus leaf contains lotus root, lotus root, lotus root, quercetin, lotus leaf glycosides. The clinical application proves that obesity is often eaten with fresh lotus leaf porridge that is washed, and the effect of weight loss is significant. In the summer, fresh lotus leaf substitutes tea for drinking, and in winter, dry lotus leaf substitutes tea for drinking. egg Eggs, egg yolks and eggs all have no harm to the heart and can help you lose weight. The research report shows that when a low-calorie diet is conducted, the weight lost by a woman who eats an omelette toast every morning for breakfast is twice that of a woman who eats a calorie equivalent. Protein makes people feel full, so the next time is not easy to feel hungry and eat less. Scrambled eggs and egg rolls are the best choices, but if you don't have time to work before work, you can bake some omelettes on Sundays, cut them into pieces, and refrigerate them. You can eat this one week later. oatmeal Cereals are the most satiety-rich foods. Unlike other carbohydrates, even fast-ripening cereals are slow to absorb, and therefore have very little effect on blood sugar. Each oat crumb contains up to 5g of cellulose, which is the most satiety. The content of cellulose in fast-cooked cereals is 3 to 4 g per serving. Use oatmeal instead of bread crumbs and sprinkle it on the burritos. However, the most recommended is of course oatmeal, you can add any of your favorite foods in the porridge, even if it is a beef ball, so a healthy breakfast must be irresistible. æž¸æž There are 18 kinds of protein in the soup, which is an amazing source of protein. And it's rich in beta-carotene. There's only 35 calories in a big spoon. 1/4 cup dried, 1/4 cup raisins, and 1/4 cup walnuts mixed together to make travel dried fruit. Or pour 1/4 cup boiling water in an empty bowl, two tablespoons dried, soak for 10 minutes, drain, then inhale 1/2 cup vanilla frozen low-fat yogurt, eaten as a dessert. apple Studies have shown that one apple per day can suppress weight gain. People who eat an apple as a snack before eating their spaghetti eat less calories than those who eat other snacks. Apples have a high fiber content of 4 to 5 g each, which makes people feel full. In addition, the antioxidants contained in apples help prevent metabolic syndrome. Apple is the ideal low-calorie snack. To make a pie, chop a medium-sized apple, sprinkle 1/2 tbsp sweet pepper, 1/2 tbsp cinnamon, and heat in a microwave for one and a half minutes. Buckwheat noodles The buckwheat is high in fiber, and unlike most carbohydrates, it contains protein. These two kinds of nutrients make buckwheat noodles full of satiety, so eating buckwheat noodles is easier to control than regular noodles. Use the method of cooking rice to make buckwheat noodles: Cover and cook slowly on a low heat. For light meals, add broccoli, carrots, mushrooms, and onions to eat. blueberry All berries are good for the body, but the blue ones are the best. Studies have shown that the antioxidant content of blue berries is the highest among the commonly eaten fruits. The content of fiber in each cup of berry is 3.6g. The fiber can be used to prevent fats from being absorbed. Don't put a few blueberries on top of a whole bowl of cereal, and come to a whole bowl of blueberries, sprinkle some cereal on top, add some milk or yoghurt, and the taste must be great! Cabbage A cup of raw cabbage contains 34 calories, about 1.3 g of fiber, and a wealth of iron and calcium. If you don't get used to the taste of cabbage, you can choose to eat spinach. Spinach is also very nutritious, especially iron, and of course it tastes better. Raw cabbage is chopped and mixed into cooked black beans. Or cut into thin strips, add a small amount of broth, and add a few thin slices of orange on top of the cooked dish. pomegranate Pomegranates are not only rich in folic acid and antioxidants that prevent disease. They are also low-calorie, high-fiber foods, so pomegranates can satisfy your desire to eat sweets without affecting diet. Put raw garnets as snacks on the table and use these instead of nuts to eat in salads. chili Pepper can promote metabolism. After eating pepper, it will cause the body to burn calories for another 20 minutes. Fill the peppers with buckwheat and ketchup, then bake them until the color is almost black, peel off the charred crust, and make the chilli meat into a sauce. Then just mix the noodles with chili sauce or add some red pepper to any of your favorite dishes. Almond paste The study found that people who eat with almond butter and white bread do not have a sudden increase in blood sugar, but only eat white bread. The higher the blood sugar level rises, the lower the drop; this drop will lead to hunger and make people eat full. In addition, changes in blood sugar will stimulate the body to secrete insulin, thereby increasing abdominal fat. Try using almond butter instead of peanut butter in a sandwich, or as a vegetable dip: Mix 1 tablespoon almond butter with 2 tablespoons plain yogurt. Or add a piece to oatmeal, which can be seasoned to increase protein. YT-HAT6018 YT-HAT6018 Shenzhen Sunshine Technology Co.,Ltd , https://www.shenzhenyatwin.com
