If want to reduce weight for ever, the best method is to come slowly, the more important thing is to adjust on the life style slightly. 0.45 kilograms of fat are equivalent to 3500 calories. Every day reduce heat of 500 calories to add right amount of more sports through keeping on a diet, can reduce weight of 0.45 kilograms every week. If is only for keeping the existing weight, most adults only need to avoid increasing weight about 0.5 kilograms while reducing heat of 100 calories every day.
A method: Have breakfast every day
Author Elizabeth in U.S.A. " book guide of Pyramid pocket to the new food ". Ward said: "Many people thought that it is the extremely good method to reduce heat not to have breakfast, but two often following meal of result was eaten more. " "Research reveal than take people of breakfast to be physique index low people to take breakfast, do well in studying and working. " There should be the whole cereal, the fruit and low lipoprotein milk product at breakfast, such breakfast can begin the work and is studieding of one day nutritiously fast.
Two methods: Close the kitchen at night
Make one time table to close kitchen, in order to it prevents from to be loud to wipe out and wipe out the snacks while watching TV in mid-night. " the diet is made easily " author McGee proposes: "Want, take some sweet food behind the dinner, can drink one cup coffee, have one biscuit or a light bowl of light bad smell ice cream or yoghurts, eat and drink extra thing if can not quite like when brushing teeth first. "
Three methods: Choose the beverage cleverly
It is high to add the beverage heat of sugar, but will not satisfy one's hunger like solid food. So select water, soda water, low lipoprotein milk when being thirsty, or add a small amount of fruit juice very much while drinking water. Feel hungry between two meal, can try one cup nutrition also heat low vegetable juice. Still want the heat in alcohol carefully, if you often get used to drinking two cups of Chinese liquor or cocktail, the intaking amount which limits alcohol is a very effective choice of loss of weight during weekend.
Four methods: Eat many kinds of food
Take in a large amount of heat low, volume heavy vegetables and fruit, abandon other fatty, high food of heat. Reduce the cold cuts in the plate, instead of the vegetables. American author Rose of " the diet that based on volume is planned " proposes cooking the appetizer of dinner with the green salad or a bowl of meat soup. She says: "Full of a large number of vegetables and fruit kitchen what difficult matter it is should. Will be rich in vitamin, mineral, plant nutrient, plant fibre in the diet. "
Five methods: Eat more food of the whole wheat
Replace white bread of finish machining, cake, biscuit,etc. with food of the whole wheat. In this way, can get more plant cellulose, can also obtain the full belly sense rapidly at the same time, it is apter to take in the diet of rational quantity.
Six methods: Control the surrounding environment
When participate in the party, ate some healthy snack so as not to go hungry first before dinner, then chose the suitable food to put into the dinner plate from meal platform. Moreover, return in the meal platform and fetch the food after waiting for 15 minutes at least, had better drink a large water first.
Seven methods: The appetite is reduced by one twenty percent
If your other things are not done, just reduce 10% to 20% of the intaking amount, can achieve the goal of reducing weight. Need often more than you of food which restaurant and family offer. Using small size bowl, disc, cup can control the intaking amount of the food too. The ones that are looking at in the small size ware " Sumptuous table delicacies " ,You will not have " Can't have enough " Feeling.
Eight methods: Walk and consume energy hardworkingly more
Take the passmeter, rise to every day and walk to 6000 steps gradually. Try hard to make one's own activity stand up in daily life, pace if answering the call, take the pet dog to go out to take a walk, take a walk in the room when TV broadcasts the advertisement. Let the passmeter encourage you, remind you to walk more.
Nine methods: Every meal has proteins
It can make you keep the full belly sense for more time that every meal increases the red meat or low fat albumen in right amount, thus prevent too much intaking amount of food. Try to eat a few nuts, peanut butter, eggs, beans or well done meat products. The expert proposes eating little many meal (at intervals of 3 to 4 hours) ,Can make blood glucose remain stable, can prevent the intaking amount from exceeding standard.
Ten methods: Choose the food of low fat
No matter when, should choose the mayonnaise of low fat, mayonnaise, dairy products and other light food. Eating low fat, light food can reduce the absorption of heat more easily.
How to choose the food cleverly? Make sauce with sweetened bean paste, beans and mud; Substitute the mayonnaise with leaf mustard and add the sandwich; Substitute the cream with defatted milk; Substitute the sauce of cream with vegetable juice.
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