Smart diet for weight loss, don't need money

Smart diet for weight loss, don't need money

The diet solution for weight loss!

You should follow the principle of weight loss:
1, maintaining a restricted calorie and nutritionally balanced diet, total calories a day to the principle of not less than 1000 kcal.
2, weight loss should not be too quick to 0.5-1 kg of body weight per week to reduce the principle.
3, eat less high fat and high calorie food.
4, the main daily with meals, and the average allocation, not biased towards any one meal.
5, hunger, food selection and large volume of low calorie foods such as low-calorie diet food.
6, when the meal should slowly.
7, appropriate exercise should be compatible with long-lasting, and the establishment of appropriate behavioral skills to help weight loss.
8, overweight children, adolescents, pregnant women, breastfeeding women should consult a nutritionist to make their special physiological conditions appropriate adjustments.
9, follow the instructions to add the appropriate physician or dietitian vitamins, minerals.
10, must eat three meals a day. Quantitative regular meals can not be hungry for a two meals, then eat a big meal at dinner and, because one or two meal hungry, makes you hungry, and eat normally very careful not to many calories to eat food ; while only one meal or two meals, it will also produce psychological compensation will eat particularly large, or continue to eat snacks or supper, dessert or midnight snack foods which are high-calorie, more often than to eat dinner the food is much higher, which is always a lot of people who lose weight can not achieve the objective of a major culprit.
11, to control their food intake. Dress with small cap eat their own food, so difficult to control the consumption of weight.
12, change the meal program, even if you eat the same types of things, if we change the eating process, and often can help you reduce the amount of food ingested, and reduced calorie intake, you may wish to try the following methods.
Proposed meal order:
First soup
Most people's eating habits are the first meal and then soup. If you want to lose weight before dinner to wish the soup, in addition to soup, the soup of any kind can remove the oil slick because the soup is generally a low heat; but not to the bowl, breathing two or three drinking, to slowly drink a mouthful with a spoon.
"Soup before eating, slim and healthy; meal soup, eat more fat." First soup can inhibit gastric hunger, especially in hot soup better; be drinking soup eat other food, in addition to eat less, the most important is that more can be a reasonable choice of food.
After finish eat vegetable soup
If it is cold or raw food without oil (salad oil or sesame oil) vegetables, then lower heat, if it is Fry's best to filter out the juice with high oil eat.
Meat and rice
Finally, eat, and the small mouth small mouth to eat slowly.
Changes in food choice:
Slightly on the same food as long as the selection and production methods of its form, the intake of calories can be greatly reduced.
1, first remove the chicken skin, duck skin, fat, eat some lean meat.
2, select the bone meat and shell fish to eat.
3, the shell of the shrimp so you have to strip the shell slowly eat one by one, there is no way to eat shrimp as a spoon as a spoon to eat quickly and easily. Similarly, as far as possible eat ground meat products such as burgers, meatballs or the "lion head" and so on, they look fat quantity and easy to eat too much meat or chicken with bones, duck will not let you three two bites into a chunk.
4, try not to select chunks of meat or fish, should be selected with the spiny whole fish, because you have to remove bones, eat natural speed to slow down.
5, select the chunks of meat as little as possible, such as steak or pork chops, and many more half-selected meat and vegetables dishes like pork. A large piece of meat at least four or five two to half a catty, if the cut wire, a big plate of pork was enough for the whole family to eat.
6, try to avoid fried food, especially fried food soiled with flour, oil absorption is high, the heat contained in the same deep-fried foods often than twice. Can not be avoided, remove the skin before eating.
7, thicken food, just choose the contents to eat, drink juice thicken.
8, eat fresh fruit, but should drink less juice. Mandarin orange juice and downed the glass of a piece to eat slowly, which make you more satisfaction, but the actual amount they eat less (a glass of fruit juice fruit juice at least three to four percent). Eat slowly peeling a piece of grape, apple peel a piece to eat with a fork; many small watermelon seeds will make you spend more time to eat.