The impact of weight loss factor of ten

In this paper, you tell us, you affect the weight loss of dozens of dozens of factors that often lead you fail to lose weight. These factors should be common sense as a weight loss must be aware of.

1 factor: the way correspond to the extreme gluttony

Eating a lot, emetic, cathartic and over, and other extreme sports all the way to great physical and mental harm will be caused by the parotid gland enlargement, constipation, muscle strain, restaurants out of control. "Extreme devastation" after their two or three days to a normal diet, eat more points to make up for things; telling myself, one day will not eat more weight, even if his day off to a good future to continue their efforts!

2 as a result of: the lack of cellulose, often constipation, fruits and vegetables do not have time to eat or buy

Cellulose is to maintain a sense of full belly, to reduce body fat absorption and to prevent constipation and weight loss must be food. Mainly in coarse grains, beans, vegetables, fruits and so on in complex carbohydrates. In general, adult daily requirement of fiber is 40-50 grams, a lot of people can not eat this, it is difficult to adhere to lose weight quickly hungry, often constipation. Diet rich in cellulose should be noted that the increase in food, it is not enough to eat, should also be adequate dietary fiber supplement tablets.

3 factors: total rejection of the staple food

Carbohydrate human life is the main source of energy. The most common form is one of the starch. Excessive consumption of sugar will gain weight, but the lack of carbohydrate diet will result in malnutrition, low blood sugar and even cause brain and liver damage. We should be adequate intake of carbohydrates, particularly complex carbohydrates, such as cereals, weight loss and good health is very good.

4 factors: the Food and anxiety disorders - nothing to worry about eating fat

This is not because of their nutritional needs and food value of the heat. Solution: buy food composition table, or check online calorie foods, like to eat their own food calories. Then according to their own preferences may be additions and deletions to eat food. Rivals and Baizhanbudai!

5 factors: the Internet, work and watching TV when they eat

Called the subconscious eating, watching television work, your attention is not to eat things above, not to control how much to eat. If you eat unconsciously when to eat high energy, such as snacks, candy, potato chips, such as seeds, it will eat a lot of calories.

Factor 6: time is too long to eat - eating a meal at noon until 8 o'clock before eating meals

Meal time is too long body metabolism will drop easy to eat more meals, afternoon should be the time to eat a little something to maintain the level of blood sugar and high metabolic rate so as to avoid the next meal to eat violence.

7 factors: eating only a few foods to lose weight

Restrictions on the type of food would lead to nutritional balance is difficult, often fail to adhere to, which led to naught; suggest that we control only energy, the type of food should be rich as far as possible. Everyone's eating habits, patterns of life, such as weight loss will affect the history of any product.

8 factors: not happy at once, in particular will want to eat things

You may have a tendency to emotional eating, you have a reasonable proposal to manage their own feelings, not to food as a reward or comfort, enhance communication, a variety of culture-loving.

9 factors: fruit juice beverage that is healthy food, as their drink of Changhe

The World Health Organization recommends a daily maximum of 20% of calories from the drinks to gain, although the juice is rich in vitamins, but less fruit contains fiber and other nutrients, high energy, full belly and a sense of difference. If you like to drink, you can breakfast drink fruit juice, other times not to drink as much as possible, but consumption of fresh fruit.

10 factors: less water, and we have to wait until thirsty to drink water, fear of weight gain

The best beverage is always water or mineral water. 1500-2000 ml drink every day, if the campaign is also to increase the volume. Weak tea and sugar-free flower nectar is also a good choice, sugar-free black coffee and black tea is almost non-energy can be excited nervous, increased energy consumption. However, when drinking on an empty stomach of strong tea and coffee have the stomach to stimulate, to look at health.

This is the impact of weight loss factor of ten.


影响减肥效果的十个因素

本文为你介绍一下，影响你减肥效果的十个十个因素，这些因素往往导致你减肥不成功。这些因素都应该作为减肥常识所必须了解的。

因素1：极端手法对应暴食

大量进食后，催吐、导泻和过度运动等极端的方式都会给身心带来极大的伤害，会造成腮腺肿大、便秘、肌肉劳损、饮食失控等问题。“极端摧残”自己以后的两三天要正常饮食，多吃点东西作为弥补；告诉自己，一天多吃不会带来多少分量，就算给自己放一天假好了，以后继续努力！

因2：缺乏纤维素，经常便秘，蔬菜水果没时间买到或吃到

纤维素是保持饱腹感，减少身体吸收脂肪，防止便秘的减肥必须食物。主要存在于粗粮、豆类、蔬菜、水果等复杂碳水化合物中。一般来说，成年人每日纤维素的需 要量是40-50克，很多人吃不到这个数，所以减肥很难坚持，很快就饿了，还经常便秘。饮食中必须注意增加富含纤维素的食物，实在吃不够，也应该适当补充 膳食纤维片。

因素3：完全拒绝主食

糖类是人类生命的主要能量来源。最常见的形式之一是淀粉。过量进食糖类会长胖，但是饮食中缺乏糖类就会造成营养不良、低血糖甚至造成对大脑、肝脏的损伤。我们应该适当摄入糖类，尤其是复杂碳水化合物，比如杂粮，对减肥、身体健康很有益处。

因素4：食物焦虑症——无论吃什么都担心会发胖

这是由于不了解自己的营养需求和食物的热量值。解决办法：买一本食物成分表，或者上网查一下食物的热量，了解自己喜欢吃的食品的热量。然后根据自己的喜好增删自己可以吃得食物。知己知彼，百战不殆！

因素5：在上网时、工作中和看电视时吃东西

这个叫下意识进食，工作过看电视时，你的注意力不在吃的东西上面，对吃多少没有控制。如果你下意识进食时吃的东西能量很高，比如点心、糖果、土豆片、瓜子等，那吃进去的卡路里也会很多。

因素6：进食间隔时间过长——中午一顿吃完了要到7，8点钟才会吃到下一餐

进餐间隔时间过长会让身体新陈代谢下降，下一餐容易多吃，下午的时候应该吃一点东西，维持血糖水平和高的新陈代谢率，以避免接下来的一顿吃暴。

因素7：只吃几种减肥食品

限制食品种类会导致营养难以平衡，往往不能坚持，而导致前功尽弃；建议我们控制的只是能量，食品种类应该尽可能丰富。每个人的饮食习惯，生活规律，减肥史等都会影响任何产品的效果。

因素8：一旦处在不开心状态，就会特别想吃东西

你可能有情绪化进食的倾向，建议你合理管理自己的情绪，不要把食物当成一种安慰或者奖赏，增进人际沟通，培养多种爱好。

因素9：认为果汁饮料是健康食品，作为自己常喝的饮料

世界卫生组织建议每天的热量最多有20%是从饮料中获得，果汁虽然有丰富的维生素，但是少了水果里含有的纤维素等其他营养素，能量很高，而且饱腹感差。如果喜欢喝，可以在早餐时喝果汁，其他时间尽量不要喝，而是食用新鲜水果。

因素10：喝水少，等到口渴了才喝水，害怕增加体重

最好的饮料永远是白开水或者矿泉水。每天要喝1500-2000毫升，如果运动则还要加量。淡茶和无糖花果茶也是不错的选择，无糖黑咖啡和红茶几乎不含能量，可以兴奋神经，增加能量消耗。但空腹时饮用咖啡和浓茶对胃有刺激，要看体质而定。

这是影响减肥效果的十个因素。