Three meals must be eaten how to maintain weight, and even slowly lose weight

Depending on your situation, it's not realistic to ask you to eat vegetables all at once, you can eat some whole grains first, such as brown rice, sugar-free whole wheat bread, etc., and try to control your appetite If you really want to eat, eat chewing gum I see that your eating habits are very worried, really, you have a very high chance of getting diabetes if you eat like this, and you can buy some multivitamins to eat, drink plenty of water, I really recommend that you don't eat bread like that, it's not good for your health, and you can make sushi with vegetables and fish, and put more vegetables.

Forehead? Aren't you doing anything else??

Dizzy, you can think about the more annoying things, tell yourself that you are in a bad mood, you don't know how to eat, you don't want to eat, you really don't want to eat! Drink water when you're hungry (haha, I've always thought so, it works well) Must endure it? So you can stick to the painful exercise, can't you eat less or not eat at all?

OK! Believe in yourself! Otherwise, you can go to bed if you want to eat.

e?Don't like to eat fruit either?

If you eat too much, don't exercise too much, because people will absorb it very well after walking and exercising, and they will absorb all the nutrients into it, but it will not work. Exercise less, eat less pasta, rice and drinks, and the last one is best not to eat. You can eat more of other things, but you can't hold your stomach because you can grow a little longer if you hold it once.

Remember the saying: "Eat well in the morning, eat full in the afternoon, and eat less at dinner". This is the most reasonable, in the meal is to strive to achieve 7 full, to ensure that your body is good!

I used to be like this, I couldn't stop eating, but now I'm learning to be obedient, and I can't swallow ......

In addition to stepping out of your legs, you also need to know how to eat, so that efficiency can get twice the result with half the effort!

The scientific ** diet does not allow you to replace meals with apples or only eat boiled vegetables, but requires you to reasonably control your calorie intake, eat a balanced diet, and supplement the nutrients needed by the body, so as to improve the body's metabolic level, slowly lose weight, and maintain a good figure at the same time!

How should meals be eaten? There are a few principles you need to keep in mind:

1. Staple food should be eaten, and coarse and fine grains should be combined

Carbohydrates promote a rise in blood sugar, which leads to the accumulation of fat. Many people quit the staple food carbohydrates for the sake of **, which is not advisable.

If the body lacks carbohydrate intake for a long time, the operating power will be low, and it is prone to hypoglycemia, fatigue, anemia and other phenomena. Proper carbohydrate intake is a must, but supplementation from fruits and vegetables alone is not enough.

The average person's daily carbohydrate intake is about 250-300g, and during this period, your daily carbohydrate intake is about 150g.

We need to supplement high-quality carbohydrates, in order to reduce the blood sugar rise index, we can choose coarse grains instead of rice, noodles, coarse grains will take a longer time to digest, and dietary fiber can also be supplemented, so that your satiety time will be extended, help to resist hunger, improve the speed.

Coarse grains can choose corn, beans, potatoes and a variety of brown rice, oats, barley and other foods, and the ratio of coarse and fine grains is 1:1.

2. Supplement high-quality protein

High-protein foods can choose milk, eggs, dairy products, soy products, fish, chicken breast, beef and other foods, as long as you keep the cooking method low in oil and salt, you can control calorie intake and reduce the chance of overeating.

3. Eat more high-fiber vegetables and fruits

**During the period, eat more vegetables, many high-fiber vegetables such as broccoli, tomatoes, cucumbers, winter melons, celery, and cabbage are relatively low in calories, which helps intestinal peristalsis, improves constipation, and inhibits fat synthesis. When eating, we can eat some vegetables first, and then eat other foods, which can control calorie intake, reduce hunger, and increase the speed.

4. Reasonable heat range

Don't eat an extreme diet, and the calories of the daily fat-loss meal should not be lower than the body's basal metabolism to avoid the body falling into famine. It is recommended to control the calorie intake between 1300-1500 kcal, and choose the right ingredients to resist hunger and improve the speed.

If you don't know how to eat, you can follow the following recipe for a fat-reducing meal, and the same type of ingredients can be flexibly replaced to diversify your dietEat like this three meals a day, stick to it for a while, and you can slowly lose weight!

Breakfast: 1 glass of milk + 2 slices of whole wheat bread + 1 hard-boiled egg + 10 cherry tomatoes.

Lunch: 1 bowl of rice + 1 boiled carrot with broccoli + 1 stir-fried fungus with chicken breast 1 stir-fried shiitake mushroom with chicken breast.

Snacks: 1 apple.

Dinner: 1 boiled corn + 1 tofu stewed cabbage + 1 steamed fish 5 boiled shrimp.

I want to, but I don't want to go on a diet! This is the voice of almost all ****. There are many ways to do this, not just dieting. This time, we will introduce a set of **methods in detail, even if you eat three meals normally, you can easily**.

Eat three meals with adequate calories and nutrients, as well as daily circulatory system and metabolism. If you add a diet in addition to three meals, it is easy to consume too many calories and eventually lead to obesity. The habit of snacking outside meals and suppering is an important cause of obesity.

As long as you can develop the good habit of eating three meals on time, quitting snacks and supper, you can relax**.

Every time you don't eat, you never stop using wooden chopsticks, which is a key factor in obesity. Excessive eating will cause the body to consume too many calories, which will eventually not only increase the burden on the gastrointestinal tract, but also lead to very severe obesity. Eat three meals a day on time, but the amount of three meals used should be moderate.

Each diet is paired with a maximum of seven or eight full, in fact, a little full, but a little hungry. A full-to-seven diet can meet the body's energy needs and also prevent excess calorie intake and increased appetite.

At night, the metabolism slows down. If you eat too late, it's easy to leave a lot of food and calories behind. Eventually, this food and calories are converted into fat and stored in the body.

So, if you want to **, you need to complete a full day of eating and drinking as soon as possible. Dinner should be done four to five feet a little before bedtime each day. You can't eat all the ingredients from after dinner to breakfast the next day.

Don't drink water two hours before going to bed.

According to the diet described in detail above, you can easily eat three meals a day**, you can also try it, don't take any more detours on the road of **, follow me**.

Normal meals can be halved at noon and evening, and more exercise. Now weight gain is a chronic metabolic problem, so if you want to truly achieve the goal of health, you must carry out comprehensive conditioning, the best way is to eat less and live more, but eating less does not mean not eating, excessive dieting is also not conducive to physical health, but friends point to choose some low-calorie foods with a strong sense of satiety, you can choose long-distance running and fast walking in sports, etc., as long as you stick to it for a long time, you can achieve the goal.

The best thing to do is to eat normally every day and then do a lot of aerobic exercise, so that you can also **.

Try not to touch lean meats, especially pork, during these three meals, and it is best to eat only vegetables, and not drink that kind of noodle soup.

<> fat loss period, three meals a day, so that you can eat more and more thin.

Breakfast: Fruit toast tart (toast, zero-sugar yogurt, small fan.)

Eggplant, blueberry, chia seeds, swallow god to prepare wheat, dragon fruit).

It's so ruined and delicious