What are at least 6 healthful ways a person may manage weight?What are 7 healthy ways to lose weight?
For people who have particular difficulty losing weight, under the supervision of professionals, a ketogenic diet may be tried in the short term. After achieving the weight loss goal, it should be slowly transitioned back to a healthy balanced diet. For ordinary people, do not try it easily, especially without unauthorized long-term use.
To control weight scientifically and healthily, you can do the following well in terms of diet.
1 Eat enough 5 types of nutrients
These 5 types of nutrients are essential for weight loss, otherwise, the body will not even have the strength to break down fat.
Necessary carbohydrates. Each person should consume at least 100 grams of carbohydrates per day, which is equivalent to about 150 grams of rice or wheat (raw weight).
B vitamins. In particular, the intake of B1 (thiamine) and B2 (riboflavin) is the premise to ensure the vigorous energy metabolism during the body’s movement.
Vitamin C. The exercise process will produce a large number of reactive oxygen free radicals, which will cause oxidative damage to the body. Vitamin C can effectively remove reactive oxygen free radicals.
Mineral elements. Iron is involved in the transport of oxygen in the body and the respiratory process of tissues; zinc can ensure the smooth metabolism of substances and energy in the body during exercise; chromium can promote the utilization of muscle to glucose and other energy substances, and increase the growth of muscles and the burning efficiency of fat.
High-quality protein. Adequate intake of high-quality protein can promote the fat burning efficiency of the muscles and improve the weight loss effect of exercise.
2 Choose a light cooking method
Compared with frying and other methods, steaming, blanching and other cooking methods can help people reduce the intake of fat and control energy intake. Usually, you can try to choose cooking methods such as steaming and blanching, which are also simpler to operate.
3 Avoid 4 kinds of “high-energy dishes”
When eating out, try to avoid dishes with words like “oily immersion” and “yolk”, which are high in oil, salt, and fat. They are not only not conducive to weight loss, but also cause a burden on health.
By insisting on eating only seven-tenths full for a long time, it is not only beneficial to control weight, but also ensures nutrient intake and keeps the mind clear.
4 Eat less high-calorie snacks
In places such as the office and living room where it is readily available, do not put high-calorie snacks, and replace them with nuts, yogurts, etc. Do not deal with breakfast, eat a big dinner, and office workers try to bring their own lunch and order less takeaway.
5 Eat the right staple food
Replace some refined white rice and flour with beans and tubers, and add some miscellaneous beans to the staple food. When eating steamed sweet potatoes, potato chips, and other foods, be sure to deduct staples such as rice and steamed buns.
If you use the same amount of steamed potatoes to replace rice, it is beneficial for weight loss.
6 Optimize meat selection
Poultry and fish and shrimp have lower fat content, which is beneficial to control calories. It is recommended that fat people increase the intake of poultry and fish and shrimp and appropriately reduce the proportion of livestock meat.
When eating chicken and duck, it is best to remove the skin. The fat content of the skin is as high as 50%, which can be described as half a mouthful of oil for one bite of skin.
If you prefer livestock meat, you can give priority to pure lean meat with lower calories.
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