Views:0 Author:Site Editor Publish Time: 2019-06-11 Origin:Site
Diet is not sustainable for weight loss. They make dieters feel hungry and don't give them the nutrients they need to maintain long-term health. But choosing certain foods can promote weight loss and provide the nutrients you need to make your body function well and thrive. The following three food choices are a good start.
Whole grains help us feel full
Many people choose bread as part of their lunch. Changing from white bread to whole wheat bread can make you feel fuller and longer, so you may eat less in the next meal. The entire grain consists of three main parts: bran, endosperm and germ. This structure helps some energy escape during digestion, causing the body to absorb less energy. Whole grains help prevent chronic diseases including heart disease, type 2 diabetes and some cancers.
Grains play a role by regulating the intestinal function by increasing the volume of the stool and feeding healthy intestinal bacteria. Whole grain foods are easily incorporated into weight loss recipes. In addition to bread, they can also be served in oatmeal or popcorn as a snack.
Colorful vegetables provide multiple nutrients
Vegetables are rich in essential nutrients including folic acid, vitamin C, multivitamin B, potassium and fiber. Their energy is also very low, providing about 100 to 350 kilojoules per 100 grams (24-84 calories per 100 grams). When people try to lose weight, they tend to eat more vegetables, but in addition to the vegetables they usually eat, they often do not choose a wide variety of vegetables. To help you lose weight, make sure you get a lot of calories from the vegetables and put as many different colors on your plate as possible. If you feel that you don't have time to cook, frozen vegetables are a quick and easy choice, they are as nutritious as fresh vegetables.
When you want to lose weight, high-fat foods are often the first to give up. Although nuts usually contain high fat and calories, they are rich in fiber and can help us stay full longer for longer. Nuts contain many vitamins and minerals that are good for our health including healthy fats, proteins, various vitamins B, zinc, magnesium and other minerals. Eating nuts has been shown to be beneficial in reducing heart disease risk and controlling type 2 diabetes. We are also beginning to realize that when we eat nuts, we can't absorb all the heat. In fact, research shows that the fat we absorb from nuts is 30% less than we originally thought. Try eating a handful of nuts (about 30 grams) as a snack, or add them to your three meals a day.
In addition, exercise and physical activity also play an important role.
Running is a good cardiovascular exercise. It burns a lot of calories per unit of time and uses the thigh muscles to power it. Experts recommend stretching your thighs for at least 20 minutes each time to make them thinner.
The spinning bike can burn heat and shape the legs. The rider can exercise leg muscles in different positions, including hamstrings, quadriceps, calf muscles, abductor muscles and gluteus maximums. It is a very comprehensive leg movement.