Eat easily and lose your belly
heat balance
The American magazine "Men's Health" pointed out that dietary energy intake must be kept average, that is, how much calories input is consumed, how much output is consumed.
Balanced access to nutrition in five major food categories
Experts provide daily recommendations for middle-aged men:
● 2 for the rhizome of five grains. Each bowl of 5 to 4 bowls of rice is about 200 grams.
● 3 to 5 plates of vegetables, about 3 taels per plate, and 2 to 3 portions of fruits, about 1 orange or guava.
● 1 to 2 portions of milk 1 portion is 240cc of low-fat or skimmed milk.
● 4 to 5 portions of meat, fish, beans and eggs 1 portion is 1 liang of meat or fish.
● 1~2 tablespoons of oil, 1 tablespoon, 15 grams.
Dietary principles for foreign food eaters
If it is difficult to avoid eating out, choose healthy foods to eat. Experts compile the "Five Little and Five Essentials" diet methods.
5 less
1. Eat less processed foods such as ham, sausage and food with unclear ingredients.
2. Eat less fried, grilled, smoked, and pickled foods.
3. Drink less sugary, alcoholic beverages and desserts. If you must drink it, drink low-fat milk or green tea.
4. Drink "less" thick soup, switch to clear soup, and avoid using soup to make rice.
5."Less" dipped in sauce. The salad dressing of lettuce salad has high calories and the shacha sauce of hot pot has a high sodium content. It is recommended to eat less.
5 to
1. Be sure to have breakfast. A Harvard University survey of 2,831 subjects found that 44% of those who ate breakfast every day were of normal weight, and 41% did not develop insulin resistance.
2. Maintain small and multiple meals. Eating every three hours after breakfast can keep blood sugar levels stable. Expert advice: Eat less than half of each meal and only 70% full.
3."Want" to eat more fruits and vegetables. Vegetables are best for seasonal seasons. Eat more to increase the feeling of satiety. You can drain the soup or filter it with plain water to reduce oil intake; fresh fruits are also best for fruits.
4. Choose more foods that are steamed, stewed or cold. For example, steamed fish is better than sweet and sour fish.
5. If you don't have to participate in social activities, you "need" to eat something such as apples, miscellaneous grains biscuits or bread to cushion your stomach.
The sofa potatoes "need" to move
Most middle-aged men are too lazy to move. The American Genetic Family Study evaluated the effect of exercise on preventing metabolic syndrome and found that after 20 weeks of aerobic exercise, 32 of the subjects were men. 7% and 28% of women are no longer classified as metabolic syndrome.
Experts recommend that middle-aged men do 30 minutes of moderate-intensity physical exercise every day, with a heart rate of 60 - 80%, and a breath of breath when saying 10 words during exercise. Bicycles, mountain climbing, walking quickly, and taking stairs are all good choices.
In addition, drivers park their cars far away from home or company, and bus drivers can get off two stops earlier. These are all ways to "steal time" walking exercises.
In addition, using TV time every day to do abdominal tightening exercises can not only lose weight but also train muscle endurance. (Internship Editor: He Lili)