Healthy weight loss: nutritionists teach you the tips of diet and weight loss

For friends who are losing weight, diet is the most important part of the entire weight loss process. Weight loss diet control during weight loss requires grasping certain principles. Don't you know how to lose weight? You might as well take a look at the diet weight loss tips given by the dietitian to learn how to lose weight more healthily and nutritious, and how to lose weight to quickly achieve the goal of losing weight.

Weight control is closely related to the food we eat. We don't necessarily exercise every day, but we have to eat when the time is up."Exercise less and eat more" has become a common problem for modern people. Most of the reasons for poor weight control are due to an unbalanced diet, which focuses on a refined diet with high calories, high oil, high sugar, and low fiber, coupled with less exercise.

To control your weight, you must adhere to the following dietary principles: maintain a balanced diet, eat more vegetables, and avoid high fat and starch. What is a balanced diet? A balanced diet refers to the daily intake of six major types of food (staple foods, vegetables, fruits, meat, milk, and oils). Vegetables are rich in fiber, as well as micronutrients and antioxidant vitamins A, C and phytochemicals. But many people often ask: "Dietitian, can I eat fruits instead of vegetables?" Vegetables and fruits are different types of food and provide different calories. The calories of one serving of fruit are more than twice that of vegetables, and the sugar content is also high. Therefore, fruits need to be ingested in moderation. Vegetables are large in size and have few calories and are rich in fiber. For those who eat a lot, they can provide a considerable feeling of satiety, thereby reducing total caloric intake. Oil can be called the invisible killer of weight. It is small in size and high in calories, making you almost forget its existence. In the bento, oily fried ribs, fried chicken legs, snacks, potato chips, cakes, egg tart... Other foods make us feel delicious. Because the oil itself provides the delicious food and smooth taste, it is often irresistible and makes our body uncontrollable. The diet emphasizes less oil. In addition to the above-mentioned fried meats and cakes and desserts, you should eat less as much as possible. Food cooking methods should choose steaming, boiling, blanching, stewing, and stewing, and avoid wrapping in oil, frying, or crispy. In addition to excessive intake of oily starch that can cause obesity, high sugar is also the main cause of overweight. Summer is here, sugar-containing milk tea, drinks or fruit juices all contain considerable sugar. Choosing sugar-free or low-sugar tea will not only help weight control, but also prevent chronic diseases such as hyperlipidemia and cancer.

Diet control is the first step to lose weight, and exercise is a necessary condition to maintain the quality of "music". Aerobic exercise such as brisk walking, jogging, and cycling can increase metabolic rate and thereby achieve the effect of burning fat. If you can maintain 30 minutes of exercise every day, you can maintain mental happiness, physical health and beautiful posture.

The above-mentioned nutritional principles are well known, but most of us are in the stage of sitting and talking, and a small number of people will practice them for their own health. Remind yourself more, pay more attention to what you eat, grasp more dietary principles, choose more fresh and nutritious food for yourself, and exercise more will make us healthier. The Nutrition Department of the Higher Medical University cares about your health.

Diet control is the primary task to maintain an ideal weight. The scientific definition of "obesity" is commonly used to determine it by three formulas. 1。Ideal weight: Male =(height-80) ×0. 7. Female =(height-70) ×0. 6. Currently, if you have a body weight of more than 20%, you are called obesity. 2。Body mass index (BMI) is a recently commonly used indicator. BMI= weight (kilograms)/height (meters) 2, 19-24 is the normal range, 24-27 is overweight, and above 27 is called obesity.

3。Body fat measurement is a determination method commonly used in gyms, beauty centers or medical institutions. It uses current to pass through the human body to estimate body fat composition. More than 25% of men and more than 30% of women are obese. If your weight unfortunately falls within the obesity range, changing your eating habits is important. (Internship Editor: Yi Meihua)