In fact, there is a lot of knowledge during fat loss that contradicts our common sense. If we want to lose fat successfully, we must first of all walk on a correct path. So, let me introduce some ideas first, and tell you about some unknown cold knowledge during the 20 fat loss period.Extreme weight loss methods
Eat more high-quality protein
The essence of breakfast is actually high-quality protein. Only by ingesting a large amount of high-quality protein will you be full. The low sugar intake is conducive to weight loss. In addition, the absorption capacity is very high in the morning. If you eat enough in the morning, you can work mentally in the morning, and you will not eat a lot of snacks. You can eat more egg whites, lean beef, fish, shrimp, seafood, etc., which are very satiety and conducive to weight loss.
Don’t just eat fried dough sticks soy milk
The energy of fried dough sticks is particularly high. The calories of a fried dough stick are generally 388 kcal, which is equivalent to 2 and a half bowls of white rice. If you eat fried dough sticks, it is really better to eat a bowl of white rice. Moreover, most of the oil used for frying fried dough sticks is vegetable oil that has been repeatedly fried, which can easily become trans fatty acids. After ingestion, the metabolism is twice as difficult as ordinary fatty acids, which means that it is 10 times easier to gain weight than ordinary fats.
Coupled with the calories of soy milk, a breakfast has more than 500 calories. According to the weight loss period, the total energy intake of women does not exceed 1000 kcal per day, which should be more than half, so it is best not to eat fried dough sticks and soy milk for weight loss breakfast.
The amount of breakfast food can be small, but the variety must be more
Breakfast should be the time of the day, when there are the most types of food, staple food, meat, vegetables and fruits, nuts, yogurt, etc., can be served on all, because only at this time is your ability to absorb and digest the best, eat at this time, not only You won’t gain weight, and you can add more nutrition.
Eat flax oil in the morning
Because flax oil is rich in alpha linolenic acid, which is also an essential fatty acid, it has a good effect on synthesizing the cell membrane of the human body and improving the immunity and resistance of the human body. And it can promote the evolution of the core cells of the brain, improve memory and comprehension. Stimulates the activity of brown fat, burns white fat, and provides energy, which reduces the volume of fat cells and has the effect of losing weight.Extreme weight loss methods
Flax oil can be used for cold yogurt, or you can drop a few drops in vegetables or multigrain porridge, the taste is good.
The best staple food for breakfast is whole grains
Eating white rice for breakfast is actually very low in nutritional value and is not good for weight loss. Because white rice has limited nutritional value except for some sugars. The grains are rich in dietary fiber, vitamins and minerals, which have a very good effect on improving satiety, supporting energy metabolism, and promoting weight loss. I once ate whole grains for a month and lost 7 pounds, and I felt very relaxed.
You can buy some black rice, black beans, barley, peanuts, black beans, red beans, white kidney beans, chickpeas, wolfberry, etc. to make porridge in your local supermarket. If you can choose grains. You can also try the following five-color miscellaneous grains, which are very convenient. You can cook them the night before and eat them when you wake up the next morning.
- Drink soup before meals, then eat meat and vegetables, and finally eat staple food. Improves satiety and reduces sugar intake.
- Chew 30 to 40 times per mouthful of food, which can effectively expand the volume of food, help digestion and absorption of food, reduce gastrointestinal burden, and increase satiety.
- Replace the staple food with multi-grain porridge, the same amount of multi-grain porridge and white rice. Our satiety is twice that of white rice, but the calories are only a fraction of white rice.
- For meat, try to eat chicken protein, chicken breast, and beef lean meat, and eat less pork lean meat, because the fat content of pork lean meat is the highest in meat, which can reach 10%.
- Eat corn and sweet potatoes in moderation. Don’t think that eating too much corn and sweet potatoes is not easy to gain weight. In fact, there is no concept of negative energy food. Although corn sweet potato is rich in resistant starch and is not easily decomposed by amylase, it is easy to gain weight if you eat too much.
- Stand against the wall for 30 minutes after eating every day.
- Be sure to remember to eat dinner. You can skip the staple food at night, but eat meat and vegetables.
- You cannot skip breakfast. The most important thing is to eat 2-3 more eggs.
- Squat 20 to 30 times a day to exercise the muscles of the lower body and make your legs more sexy and attractive.
- Eat slower, eat 20-30 minutes per meal, so that you can eat less and feel fuller.
- Haste is not enough. The slower the weight loss rate, the faster the weight loss effect. Because it doesn’t lose muscle.
- Be sure to go to bed at 10:30 in the evening and get up around 7 in the morning.
- Do 20 squats and 30 abdominal push-ups a day.
- Chew 30-40 times each meal, and eat each meal for more than 30 minutes.
- You can skip rice at night, but you must eat meat and vegetables
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