1. Eat a good breakfast. Breakfast is the key to start the day’s metabolism. Nutritionists recommend the ideal breakfast: milk + cereal (bread, buns, cereal, etc.) + a fruit or vegetable + an egg.
2, 25 to 30 grams of fiber every day. Fiber can not be consumed and absorbed by the body, but it stays in the body for a long time and can create a sense of satiety and reduce the desire to eat. Whole grains, beans, nuts and dried fruits are high fiber food products.
3, eat fiber in the morning: for example, add fruits and vegetables to breakfast to help control the appetite in the afternoon.
4, do not eat too little. The body that suffers from hunger will automatically store flab. To heat control weight loss, the right way is: eat frequently and healthily.
5, twice a day to add meals. Recommended additional meals: milk, yogurt, fruit, nuts. The time to add meals: around 10:00 am and 3:00 pm.
6、3 two staple foods every day. Carbohydrates are the body’s fuel, refusing to run out of staple foods means a quick rebound.
7, use dinner to edema. Dinner to eat to edema food supplies, can help the tired day we eliminate toxins, vegetables can be to edema bitter melon, winter melon, etc., the main food can eat some green bean soup, barley porridge, etc..
8, daily fruits and vegetables 1 kg 4 two. Vegetables 500 grams, 200 grams of fruit. Fruit contains a certain amount of sugar, heat control during weight loss should not replace vegetables with fruit.
9, day by day intake of 1000 mg of calcium. In the case of the same calorie consumption, even daily intake of 1000 to 1500 mg of calcium than daily intake of 600 mg of calcium, three months evenly can lose 2.7 kg more weight.
10, eat 250 grams of dairy products every day. People who eat more low-fat dairy products, the body’s flab content is less than the average person.
11, eat fish 4 times a week. Fish in the omega-3 superfluous acid to help the decomposition of superfluous flesh.
12, take one serving of food products at a time. Each time you open the refrigerator only take out 1 food supplies, such as a yogurt or a small piece of chocolate. The idea of taking the whole box out and putting it back in after eating the rest is often the result of eating everything and having nothing left.
