Health experts in weight loss tips: Six healthy weight loss strategies

Now take a look at a healthy weight loss expert tips: Six healthy weight loss strategies
Did you have to turn grief over the loss of time? U.S. registered dietician Powell reminded people that when you are anxious, sad, tired, anger, loneliness, low self-esteem or love, we must back into the hands of food. Powell also was introduced to the 6 major strategy change to "change appetite for grief," the bad habit.

1. Institute of their hunger differential

In your mouth to the side of mechanical things before their hunger for scoring, which is divided into a very hungry, feed into the 5. If you "hunger index" for 4 or 5 minutes, absolutely not condone their own food.

2. To find other things to do

Out a list of other arrangements for themselves a "mission" to give up something to eat. For example, you can choose to walk, a phone call to a friend, listening to music, take a shower, clean up the room, manicure, Internet, watching television ... ...

3. Hutchison food log

Note the food you eat will help determine the strict diet control table, you can also make food more responsible, so you may eat less unnecessary.

4. "Interference of the three food"

Eating high-calorie content of food before taking the 3 kinds of health foods. If these 3 kinds of food eaten, you want to eat something, you can eat and then make appropriate. However, in most cases, the 3 kinds of food is enough to stop you stop by.

5. Exercise regularly

Daily exercise will help ease the pressure on you to keep positive attitude, which can resist unhealthy food to regain the courage and confidence.

6. To maintain adequate

Research shows that lack of sleep will increase the sense of hunger. Maintain adequate sleep will help alleviate fatigue, and thus have more energy and eat with decompression of the fight against bad habits.

These are the healthy weight loss expert tips to lose weight so that the healthier the six strategies in the hope of friends there to help lose weight.


现在来看看健康减肥专家提示: 让减肥更健康的六大策略
你是否也有过化悲愤为食欲的时候？美国注册营养学家鲍尔提醒人们，当你在焦虑、悲伤、厌倦、愤怒、孤独、失恋或自卑时，一定要缩回伸向食物的手。鲍尔还向人们介绍了6大策略，用以改变“变悲痛为食量”的坏习惯。

　　1.学会鉴别自己的饥饿感

　　在你机械地向嘴里塞东西之前，先为自己的饥饿感打分，其中1分为饿极了的，5分为吃饱了。如果你的“饥饿感指数”为4或5分，绝对不要纵容自己吃东西。

　　2.为自己找其他事情做

　　列一个清单，另外为自己安排一件“任务”，放弃吃东西。例如，你可以选择散步、给朋友打电话、听音乐、洗澡、收拾房间、修指甲、上网、看电视……

　　3.记食品日志

　　记下你所吃的食物，有利于确定严格的饮食控制表，还可以使你在饮食方面变得更负责任，从而你可能会少吃不必要的东西。

　　4.“三种食物干扰法”

　　在吃卡路里含量高的食物之前，先吃3种健康食品。如果吃完这3种食品，你还想吃东西的话，可以适当让自己再吃点。不过，在绝大多数情况下，这3种食物就足以阻止你再吃下去了。

　　5.有规律地进行锻炼

　　每天坚持锻炼，有利于舒缓压力，使你保持积极向上的心态，从而可以重拾抵制不健康食品的勇气和信心。

　　6.保持充足的睡眠

　　研究显示，睡眠不足会增加饥饿感。保持睡眠充足，有利于减缓疲劳，从而有更多的力气与用吃减压的恶习作斗争。

以上是健康减肥专家提示的让减肥更健康的六大策略，希望对朋友们的减肥有帮助。

Dietitians recommend the diet to lose weight in favor of the food

Dietitians recommend the diet to lose weight in favor of the food

U.S. Qiaoyibaoer well-known nutritionist in the blog devoted to guide people on how healthy weight loss. A few days ago, she wrote in the blog, introduced the 8 strategies to lose weight. If you are or plan to lose weight, may wish to try:

1. Fiber - soluble fiber and non-water-soluble fiber will help to lose weight. Non-water-soluble fibers contained in the relatively low calorie. Non-water-soluble fiber-rich foods include high-fiber cereal, whole wheat bread, wheat bran, as well as fruits and vegetables; soluble fiber will help make the body more time to maintain full belly of the state. The food rich in soluble fiber include strawberries, apples, pears, cereal, as well as beans and so on.

2. Succulent food - water-rich fruits and vegetables can easily make you eat, you can try watermelon, lettuce, tomato, cucumber, mushrooms, grapefruit and melon.

3. Thin fiber protein - protein will help speed up the metabolism. To ensure that each meal should be some thin fiber intake of protein, optional food: chicken breast, canned tuna, shrimp, low-fat milk, tofu, lean meat, and so on.

4. You need to eat some of the work of the food - to eat the same food if he had to do something, people tend not to eat too much. For example, the peel has not peeled and Peanut good of peanuts, which you would choose it?

5. Sugar-free gum - and that the people of different sugar-free gum will not stimulate your appetite. In fact, sugar-free chewing gum can effectively prevent you will be high-calorie food into the mouth. As a result, people have to remember to lose weight have put in a bag of sugar-free gum.

6. Hot drinks - when you want to eat something, sipping on a small population of low-calorie hot hot beverages, can effectively prevent excess calorie intake, because of the need to finish this cup of scalding hot beverages amount of time it happen. 100 calories less than the green tea, sugar-free hot cocoa, skim latte or cappuccino coffee.

7. Spicy food - and the experience of private client research found that if the food hot and spicy, you will eat less. In addition, you will automatically eat more slowly, and will drink plenty of water. When weight loss may wish to try adding some food and hot red pepper sauce.

8. Food will be divided into small copies - If you were in front of only a small food can never have the opportunity to eat.

These are some of the weight loss recommended by nutritionists in favor of weight loss foods in the hope of a friend's help to lose weight.


减肥营养师推荐的有利于减肥的食品

美国著名营养师乔伊·鲍尔专门在博客，指导人们如何健康减肥。日前，她在博客上撰文，介绍了8大减肥战略。如果你也正在或是计划减肥，不妨试一试：

1.纤维——无论可溶性纤维还是非水溶性纤维都有助于减肥。非水溶性纤维所含的卡路里比较低。富含非水溶性纤维的食物包括高纤维谷类、全麦面包、麦麸以及水果和蔬菜；可溶性纤维则有利于使人体更长时间保持饱腹的状态。富含可溶性纤维的食物包括草莓、苹果、梨、麦片以及豆类等。

2.多汁食物——富含水分的水果和蔬菜可以很容易使你吃饱，可以试试西瓜、生菜、西红柿、黄瓜、蘑菇、柚子和哈密瓜。

3.瘦纤蛋白质——蛋白质有利于加速新陈代谢。确保每餐都要摄入一些瘦纤蛋白质，可选的食物包括：鸡胸肉、罐装金枪鱼、虾、低脂牛奶、豆腐、瘦肉等。

　4.吃一些需要你工作的食物——如果吃一样食物时还不得不做些工作，人们往往就不会吃太多了。例如，已经剥好的花生和未去壳的花生，你会选哪一种呢？

5.无糖口香糖——与人们所认为的不同，无糖口香糖不会刺激你的食欲。事实上，嚼无糖口香糖可以有效地阻止你将高热量的食物放入嘴中。因此，减肥人士要记得在手边放一包无糖口香糖。

6.热饮——当你想吃东西时，就呷一小口烫烫的低热量饮料，可以有效阻止多余卡路里的摄入，因为要喝完这杯烫烫的饮料可要花费不少时间呢。卡路里低于100的绿茶、、无糖热可可、脱脂拿铁或卡布其诺咖啡等。

7.辛辣食物——私人客户的经验及研究发现，如果食物又烫又辣的话，你会吃的比较少。而且，你会自动地吃得比较慢，并且会喝大量水。减肥时不妨试试在食物中加些红辣椒和热调味料。

　8.将食物分成小份——如果你面前只有一小份食物，你永远也没有机会多吃。

以上是减肥营养师推荐的有利于减肥的食品，希望对朋友的减肥有帮助。

What are the food most conducive to weight loss detoxification

Health expert advice to lose weight

Eat alkaline food will help the human body detoxification

The body's blood pH for PH7.4, micro-base status of biological and chemical in the body can play a role in the realm of the ideal, but also conducive to the body's waste discharges. If eating a lot of acidic food, blood or because of physical self-control, and in the maintenance of PH7.4, but it will increase the long-term liver, kidney burden caused by human waste to exclude non-performing, in the accumulation of internal organs, joints, such as mucosal , Lead to arthritis, and detoxification function, and so on.

The ideal diet, tend to be more basic food intake, basic food accounts for 75 percent of the daily diet, food accounts for 25 percent acid. If the change of blood acid, not only will affect the operation of the organ, the function of white blood cells will decline, causing the body's defense against disease impaired.

How to distinguish between acid-base of the food?

The food value is not in accordance with the taste of acidity, but its combustion in the body after digestion by the remnants of minerals to decide. For example, by eating food, after digestion by burning after the minerals are left behind are potassium, sodium, iron, magnesium, calcium, manganese and so on, are basic food; if phosphorus, chlorine, sulfur, iodine, fluorine, and so on, Compared with acidic food.

What is the basic food? What is the acid?

Almost all vegetables, fruits are alkaline, and organic vegetables, fruits, the more alkaline it is because they will absorb the organic content of soil due to the alkaline minerals. There are many modern or seriously ill cancer patients to emphasize the living foods diet, it is because the basic function of detoxification in the body can not only improve conditions to avoid the deterioration of the rotation may even recover.

In addition, the mature fruit, and its basic and higher; fruit, but some exceptions, such as the California Pear, Plum is not the basic, but low acidity.

Acidic foods, while belonging to the category of oils and fats, meat, seafood, cereals, egg yolk, cheese and so on. However, some exceptions, such as grains of rice is alkaline.

Some of the beans are acidic, such as lentils, peanuts, walnuts, etc.; if soy is alkaline, sugar-free milk is alkaline, but caused oil or tofu soya-bean milk sugar, and so on, it becomes acidic food.

In addition to the base of the food itself, some acidic food after a number of appropriate treatment can reduce the acidity. Including cooking, for example, not after five grain processing, can be refined to reduce the degree of acid; eating less sugar, pickled goods, fine seasonings, beverages, ice cream, etc., can reduce the body's alkaline been destroyed.

Bread are also acidic, but after baking, the bread will be starch into fructose, it is easier to digest, will reduce the degree of acidity. There are beans can be soaked way to reduce its acidity, such as green beans, soybeans, alfalfa, etc.

As for how to absorb the amount of minerals?
1. As far as possible a variety of feeding the whole grains, beans folder category, vegetables and green vegetables, fruits and nuts, and so different.
2. Select planted in different regions or countries of the aforementioned products.
3. Simple cooking, do not over-cooking, without adding a lot of seasonings, oil or deep-fried, raw food should be more or scalding boil for a short time.
4. To avoid excessive consumption of refined foods such as rice, sugar, soy flour, fat and refined oil.
5. Medication should also be careful, because some drugs can cause Suanxingtizhi, patients taking diuretics give urine minerals in the body, without the need to minimize the use of.


有利于减肥排毒的食物

健康减肥专家意见

多吃碱性食物 有助人体排毒

　　人体的血液的酸碱值为PH7.4，微碱的状态能让体内生化作用发挥到最理想的境界，同时也有利于体内废物的排出。若吃下很多酸性食物的话，血液还是会因为身体的自我调控，而维持在PH7.4，但长期下来会增加肝脏、肾脏的负担，造成人体废物的排除不良，累积在内脏、关节、黏膜等处，导致关节炎、排毒功能降低等情况。

　　理想的饮食，是应多偏向摄取碱性食物，碱性食物占每天饮食的百分之七十五，酸食物占百分之二十五。因为如果血液变酸的话，不但会影响器官功能的运作，白血球的功能也会下降，导致人体对疾病的防御力受损。

　　要如何区分酸碱性的食物？

　　食物的酸碱度，不是依口感的酸度，而是依其在体内被消化燃烧后所残存的矿物质来决定。例如所吃下的食物，经消化燃烧后所残留下来的矿物质是钾、钠、铁、镁、钙、锰等，则属于碱性食物；若为磷、氯、硫磺、碘、氟等，则为酸性食物。

　　哪些食物是碱性？哪些是酸性？

　　几乎所有的蔬菜、水果都是碱性的，其中，有机的蔬菜、水果的碱性更强，这是因为它们会吸收有机土壤里所含的碱性矿物质所致。现代有很多重病或癌症病人强调生机饮食，就是因为碱性可增加体内排毒功能，不仅可改善病况，避免恶化，甚至还可能回转痊愈。

　　另外，成熟的水果，其碱性也较高；但有些水果例外，如加州梨、红梅并不是碱性，而是属于低酸性。

　　酸性食物，则多属于油脂类、肉类、海鲜类、五谷类、蛋黄、乳酪等。但也有些是例外，例如五谷中的小米是碱性的。

　　而有些豆类是酸性的，如扁豆、花生、核桃等；又如黄豆是碱性的，无糖豆浆是碱性，但若做成油豆腐或豆浆加糖等，则变成酸性食物。

　　除了食物本身的酸碱性外，有些酸性食物经过一些适度的处理，可以降低其酸性。包括烹调，例如五榖不要经过加工、精致可减少酸的程度；少摄食糖份、腌渍物、精致调味料、饮料、冰淇淋等，可降低体内碱性的被破坏。

　　面包也是属于酸性，但若经过烘烤后，面包的淀粉质就会转变为果糖，比较容易消化，酸性程度也会减少。还有豆类可透过浸泡的方式，减少其酸性，如绿豆、黄豆、苜蓿芽等

　　至于要如何吸收到适量的矿物质？
1.尽量摄食多种全榖类、豆夹类、蔬菜及绿色青菜、水果及不同的坚果等。
2.选择栽种在不同区域或国家的前述产品。
3.用简单的烹调，不要过度烹煮，不要加很多调味料、油或炸，宜多生食或氽烫。
4.避免食用过度精致的食物，如白米、糖份、黄豆粉、脂肪、精致油等。
5.服用药物也要小心，因为某些药物会造成酸性体质，例利尿剂会让尿液带走体内的矿物质，如无需要尽量少用。

Experts recommend: see weight loss of 15 big misunderstanding

Health Net weight loss warm Tip: Do not diet to lose weight into errors

Metric conversion in accordance with international standards, 453.6 grams = 1 lb, and 1 jin = 500 grams, so 1 pound = 0.972 jin jin 1 oz = 0.6566875)
1, eating only vegetables and fruits, will certainly be healthy Shouxia Lai.

Truth: Research shows that vegetarian often than people who eat more lean meat. However, if you are a vegetarian, you have to have strict diet plans to complete in order to avoid long-term diet of a single cause such as malnutrition, as iron, calcium, vitamin D, vitamin B12, zinc, animal protein, such as those necessary for human nutrition Material, usually can not rely solely on the supply of vegetables and fruits.
Zhizhao: Select a variety of vegetarian diet rich in these substances, with a healthy eating plan.
Iron-rich foods: cashew nuts, spinach, soy products, such as black fungus
Calcium-rich foods: dairy products, enhanced milk beverages, tofu, vegetables kale, dried small shrimps, rice, flour, spinach, cabbage, etc.
Vitamin D-rich foods: skim milk, cheese, nuts, add vitamin D fortification of foods
Vitamin B12-rich foods: beans. Tofu, Jiang Doufu
Zinc-rich foods: beans, peanuts, millet, radish, cabbage, and so on.

2, like what to eat anything too thin to go on.

Truth: In order to lose weight, you have to ensure that the intake of calories than the calories consumed. What to eat, what to eat does not affect your weight loss, but you must not eat too much, at the same time will have to match the appropriate amount of exercise.

Zhizhao: as far as possible the election or some low-calorie food, if food could not resist the temptation is not open to quit eating, just eat a little.

3, natural or green products, weight loss can help you lose weight and high sound.

Truth: those that "natural" and "healthy" weight loss products, most of them have not been rigorous scientific testing. For example, a number of slimming products containing natural plant extract from the ephedrine. Ephedrine and will lead to serious health problems. Other ephedrine-free weight loss products, is not on security, because they may contain other harmful substances.


4, grapes, celery, cabbage, and so can help you burn fat and lose weight.

Truth: There is no scientific proof of food can help you burn fat, even though some of the caffeine-rich food in the short term to speed up your metabolic rate, but this does not mean that it can help you lose weight.
Zhi Zhao: The best way to lose weight or scientific diet and exercise.


5, starch-rich foods will let you gain weight

Truth: Many foods are rich in starch, but with only a small amount of fat and calories. Such as bread, rice, pasta, oatmeal, beans, fruits, potatoes, and so on. The reason why they make you fat because you eat too much, or you add a wide range of high-fat, high-calorie sauces such as butter, ice cream, syrup and so on. We have to remember that the human body starch is one of the three major energy material.
Zhi Zhao: "The United States dietary guidelines for weight loss" in the recommended daily intake of 6-11 were able to cereal. Of course, you should pay attention to a number: just a piece of bread, or 1 ounces of cooked oatmeal, or Banwan pasta, rice. As far as possible to avoid food with high calorie content by adding a variety of spices.


6, weightlifting, and other violent games let you look into the "muscle women", it is better not to try.

Truth: weightlifting, sit-ups, and other sports is usually conducive to weight loss. At the same time is conducive to exercise your muscles. The more muscle than fat consumption of calories, which means if you have more muscle, you metabolism on calories consumed more. Of course, you do not have to worry about will become "muscle women", two or three times a week because of insufficient exercise your muscles so well-developed, can make your muscles stronger.
Zhi Zhao: In addition to the regular 30 minutes of moderate-intensity exercise, such as Rush, and so on, you can also do a week 2-3 times vigorous exercise such as weight lifting, pull-stretch, sit-ups, push-ups and so on.


7, low-fat or fat-free food does not contain calories

Truth: low-fat food than is usually the same quality of high-fat food to low heat. But there are also exceptions, and sometimes a low-fat food and energy equivalent of a high-fat food is the same number of calories or more. As they may add a great deal of sugar, flour, starch or viscous agent to stereotypes, these are high-calorie additive.
Zhizhao: to buy food ingredients before the first note. To see if it contains the heat is too high.

8, fast food is unhealthy, people who want to lose weight the best away from it.

Truth: As long as you have know-how, fast food diet also.
Zhizhao: Do not eat those big packages, or to eat together and a friend. Coke did not, drinking water or low-fat milk. Select a number of fruits and vegetables salad, and grilled food, for example, a small hamburger or chicken sandwich. Those such as French cooking, fried chicken, and so on, usually with a high fat and calories, so do not eat regularly, if it wanted to eat, a small quantity of points, or find a friend to eat together.

9, can eat two meals a weight loss
Truth: The scientific research shows that those who do not eat breakfast every day and rarely ate the meal than those people who insist on eating breakfast and daily meals for more than 4 people fat. Shaosiduocan will help curb your appetite, and do not eat breakfast will only let you hungry, eat more meals.
Zhizhao: Shaoshiduocan, low-fat eating all kinds of green food.


10, low high-protein food starch structure is conducive to weight loss.

Truth: The high-protein low-starch diet on the human body, long-term effects are still to be worked out. But only eat high-protein substances such as eggs, meat, cheese and so on, this will result in nutritional imbalance. At the same time, also may be a result of excessive intake of fat and cholesterol, improve the chances of cardiovascular disease. At the same time, do not eat fruits and vegetables, and whole-food, it is easy to cause constipation. In addition, the long-protein diet, you will feel the heart turned nausea, fatigue can not afford. Daily intake of less than 130 grams of starch material will make the human body ketones in the blood increase the content of the material, so that the content of uric acid increase the trigger gout and kidney stones.
Zhi Zhao: The high-protein diet limits the intake of calories the body, which could see the effects in the short term, but for health, diet of fruit and vegetables, whole Valley is not small.

11, the meat is not conducive to health, is not conducive to weight loss

Truth: eating a small amount of meat is a healthy weight loss. Chicken, pork, fish and so on, there is a certain degree of cholesterol and fatty acids, but they also contain some elements of health, for example protein, iron, zinc and so on.
Zhizhao: as much as possible to choose lean meat, such as pig loin, steak and so on. At the same time should also pay attention to food, a good meal (2-3 ounces, about a size of a deck of cards stacked together)

12, seed foods rich in fat, do not eat.

Truth: The seeds of plants such as peanuts, sunflower seeds, and so do rich in fat, but the number of unsaturated fatty acids, linoleic acid, and so on, be of great benefit to the human body. At the same time, they are also rich in protein, dietary fiber, a variety of minerals.
Zhi Zhao: The amount is conducive to healthy eating. We have to remember that about one-third of the small bowl of seeds 270 calories foods contain calories.

13, 20 o'clock, after eating will gain weight

Truth: The root cause lies not gain weight when you eat, but one day you eat it more than you need energy. Over-eating, you will gain weight.
Zhi Zhao: If you want to eat something before going to bed, think about the best you eat that day what these things if you have to meet the needs of today's energy. Avoid eating snacks while watching TV, because you will unconsciously eat more.

14, fat-rich dairy products without health

Truth: those low-fat or skim milk, yogurt, cheese and whole milk, as well as nutrient-rich, but contain less fat and calories. They range of rich in protein and calcium, as well as vitamin D, on the human body, muscle and bone health has an important role.
Zhi Zhao: "The United States dietary guidelines for weight loss," that, as well as 50-year-old 9-18 years of age, should drink 3 a day dairy products, and the 19-49 year-olds, two drinks a day (for each cup of milk Or yogurt or 1.5 ounces of natural cheese or 2 ounces processed cheese)
If you have lactose intolerance syndrome, you can choose low-lactose products. Or choose other equally rich in calcium and vitamin D in food, such as enhanced fruit juices, milk beverages, tofu, and so on.

15, rapid weight loss packages can help you lose weight successfully

Truth: rapid weight loss package is not conducive to successful weight loss. Possible in the short term you can clearly see the effect, but because they strictly limited the recipes you eat the types of things, as well as food intake, very soon you will not persist indefinitely, to restore the original diet or overeating, Weight rebound was even more fat. At the same time, rapid weight loss is likely to unhealthy diet, because they are more single nutrient. In addition, the rapid drop-off weight (less than a week or two weeks, lost more than 3 pounds) will lead to gallstones. The daily energy intake of less than 800 calories, long-term possibility of a fatal cardiovascular disease.
Zhizhao: scientific research shows that the adoption of reasonable scientific diet and appropriate amount of exercise a week 0.5-2 pounds of body weight lost is the best method of weight loss. It not only can you cut the fat, can greatly reduce your change into diabetes, hypertension, cardiovascular disease risk.


专家推荐：必看的减肥15大误区

健康减肥网温馨提示：减肥切勿走入减肥误区

根据国际度量换算标准,1磅=453.6克,而1斤=500克,所以1磅=0.972斤 1盎司＝0.6566875斤）
1、只吃蔬菜和水果，就一定可以健康地瘦下来。

　　真相：研究表明素食主义者通常都要比常吃肉类的人更瘦。但是如果你是素食主义者，你必须得制定严格完善的饮食计划，以免长期饮食结构单一引发营养不良等，因为铁、钙、维生素D、维生素B12、锌、动物蛋白等这些人体所必需的营养物质，通常都不能只靠蔬菜和水果供给。
支招：选择各种富含上述物质的素食，搭配健康的饮食计划。
富含铁的食物：腰果、菠菜、豆制品、黑木耳等
富含钙的食物：乳制品、强化豆浆饮料、豆腐、羽衣甘蓝菜、虾皮、大米、面粉、菠菜、小白菜等
富含维生素D的食物：脱脂牛奶、乳酪、坚果、添加维他命D的营养强化食品
富含维生素B12的食物： 大豆。臭豆腐、酱豆腐
富含锌的食物：豆类、花生、小米、萝卜、大白菜等。

2、想什么就吃什么同样也能瘦下去。

　　真相：要想减肥，你必须得保证所摄入的热量低于消耗的热量。想吃什么就吃什么并不影响你的减肥效果，但是你一定不能吃得太多，同时还要配合适量的运动。

　　支招：尽量还是选一些低热量的食物，如果是在忍不住美食诱惑，也不能大开吃戒，吃小小一份就好。 　

3、天然或绿色的减肥产品能够帮你高效无害地减肥。

　　真相：那些宣称“自然”、“健康”的减肥产品，大多没有经过严格的科学测试。比如说一些减肥药中含有从天然植物中提取的麻黄素。而麻黄素会引发严重的健康问题。其他不含麻黄素的减肥产品，也不见得就安全，因为它们可能会含有其他的有害物质。


4、葡萄、芹菜、卷心菜等能够帮助你燃烧脂肪，减掉体重。

　　真相：目前没有科学研究证明食物可以帮助你燃烧脂肪，尽管有一些富含咖啡因的食物能在短期内加速你的新陈代谢速度，但是这也并不意味着它能帮你减肥。
支招：减肥最好的方法还是科学的饮食结构和适量的运动。

　　
5、富含淀粉的食物会让你长胖

　　真相：很多食物都富含淀粉，但是只含少量的脂肪和卡路里。例如面包、大米、意大利面、燕麦、大豆、水果、以及土豆等。它们之所以会让你变胖是因为你吃得太多了，或者你加了各种各样的高脂肪高热量调料比如黄油、冰淇淋、糖浆等。要记住，淀粉是人体的三大能量物质之一。
支招：《美国减肥饮食指南》中推荐每天可以摄入6—11份谷类食物。当然，你要注意一份有多少：仅仅是一片面包，或者一盎司煮好的燕麦、或者半碗意大利面、大米。尽量避免在食物中加入各种高热量调料。　　


6、举重等剧烈运动会让你变成难看的“肌肉女”，还是不要试。

　　真相：举重、仰卧起坐等运动通常有利于减肥。同时有利于锻炼你的肌肉。而肌肉比脂肪更消耗热量，也就是说如果你有更多的肌肉，你新陈代谢消耗的热量就更多。当然，你不用担心自己会变“肌肉女”，因为每周两到三次的运动不足以让你的肌肉这么发达，最多可以让你的肌肉更结实。
支招：除了经常作30分钟强度适中的运动，比如疾走等，你还可以每周做2到3次剧烈运动，比如举重、拉弹力器、仰卧起坐、俯卧撑等。


　　7、低脂肪或者无脂肪食物不含卡路里

　　真相：低脂肪食物通常比同等质量的高脂肪食物所含的热量要低。但是也会有例外情况出现，有时候低脂肪食物的热量和等量高脂肪食物的热量是一样多的，甚至更多。因为它们可能添加了大量的糖 ，面粉或者淀粉粘稠剂来定型，这些添加剂都是高热量的。
支招：买食物之前先看成分说明。看看它所含的热量是不是太高了。

　　8、快餐食品都是不健康的，想减肥的人最好离它远一点。

　　真相：只要你有诀窍，快餐食品也减肥。
支招：不要吃那些大套餐，或者和朋友合吃一份。不喝可乐，喝白开水或者低脂牛奶。选择一些水果蔬菜沙拉，以及烤制食物，比如说烤鸡三明治或者小汉堡。那些炒菜比如法国菜、炒鸡肉等，通常都含有很高的脂肪和热量，所以千万不要经常吃，如果实在想吃，就点小分量的，或者找一个朋友一起吃。

　　9、少吃一两餐可以减肥
真相：科学研究表明那些不吃早餐和每天吃很少餐的人要比那些持坚持吃早餐并且每天吃4餐饭以上的人更胖。少食多餐有利于抑制你的食欲,而不吃早餐只会让你饥肠辘辘，下一餐吃得更多。
支招：少食多餐，多吃各种低脂绿色食物。


10、高蛋白低淀粉的食物结构有利于减肥。

　　真相：高蛋白低淀粉饮食法对人体的长期影响目前还有待研究。但是只吃高蛋白物质比如鸡蛋、肉类、奶酪等，会造成营养失衡。同时，还可能以因此摄入过多的脂肪和胆固醇，提高心血管疾病的发病几率。同时，不吃的蔬菜和水果，以及全谷食物，很容易引发便秘。此外，长期只吃蛋白质，你会感到心翻恶心、疲倦无力。每天摄入少于130克的淀粉类物质会使得人体血液中的酮类物质含量提高，从而使尿酸含量提高，引发肾结石和痛风。
支招：高蛋白之减肥法限制了人体摄入的热量，因而在短期之内可能看到效果，但是为了健康，饮食结构中的蔬菜水果和全谷是不能少的。

11、吃肉不利于健康，也不利于减肥

　　真相：吃少量的肉是健康减肥的一部分。鸡肉、猪肉、鱼肉等都还有一定的胆固醇和饱和脂肪酸，但是它们也含有一些健康的元素比如说蛋白质、铁、锌等。
支招：尽量选择精瘦的肉，比如猪里脊，牛排等。同时也要注意食物的量，每餐一份就好（2-3 盎司，大约一副扑克牌叠起来的大小）

　　12、种子类食物富含脂肪，千万不能吃。

　　真相：种子植物比如花生、葵花子等确实富含脂肪，但是多位不饱和脂肪酸，其中亚油酸亚麻酸等，对人体有很大好处。同时它们还富含蛋白、膳食纤维、多种矿物质。
支招：适量进食有利于健康。要记住大约三分之一小碗的种子类食物含有热量270卡路里。

　13、晚上8点之后吃东西会长胖

　　真相：长胖根源不在于你什么时候吃东西，而是你一天吃的东西是否大于你所需要的能量。过量进食，你就会长胖。
支招：如果你睡前想吃东西，最好想想你这一天都吃了些什么，这些东西是否已经满足你今天的能量需求了。尽量避免边看电视边吃零食，因为你会在不知不觉中就吃多了。　　

　　14、乳制品富含脂肪又不健康

　　真相：那些低脂或者脱脂奶、酸奶、以及奶酪和全牛奶一样富含营养，却含有更少的脂肪和热量。它们富含各种蛋白质和钙元素，以及为维生素D，对人体的肌肉和骨骼健康有重要作用。
支招：《美国减肥饮食指南》认为9-18岁以及50岁以上的人，每天应该喝3份乳制品，而19-49岁的人，每天喝两份（每份为一杯牛奶或者酸奶，或1.5盎司天然奶酪，或两盎司加工奶酪）
如果你有乳糖不耐受综合症，你可以选择那些低乳糖的制品。或者选择其他同样富含钙和维生素D 的食物，比如说强化果汁、豆浆饮料、豆腐等。

　　15、快速减肥套餐可以帮你成功减肥

　　真相：快速减肥套餐并不有利于成功减肥。可能在短期之内你可以看到明显的效果，但是因为这些食谱严格限制了你能吃的事物的种类以及进食量，很快你就会坚持不下去，恢复原有饮食习惯甚至暴饮暴食，体重随即反弹，甚至变得更胖。 同时快速减肥食谱很可能不健康，因为它们的营养成分较为单一。此外，体重过速下降（一周或两周以内减掉3磅以上）会引发胆结石。而每天摄入能量低于800卡路里，长期可能会引发致命的心血管疾病。
支招：科学研究表明，通过合理科学的饮食结构，以及适量的运动，每周减掉0.5-2磅体重，是最理想的减肥方法。它不仅能减掉你的脂肪，还能大大降低你换上糖尿病、高血压、心血管疾病的几率。

How to lose weight adolescent girls lose weight

Female adolescence is a period of time to get fat easier, and physical development of adolescent girls to speed up, begin development of secondary sexual characteristics, plump up the body. At this time, if not pay attention to diet and increasing physical activity, it is easy to fat. If the weight of adolescent girls more than 20% of normal weight, they should start to lose weight, if it is used in weight loss diet, you need to pay attention to the following areas.
1, no undue weight loss method
Liposuction, drugs to lose weight, exercise and excessive weight loss diet to lose weight, etc. are not suitable for the use of adolescent girls. Because these methods of weight loss will lead to stunted girls have a variety of diseases.
2, hunger should not be used therapy
Girls are at a developmental stage, a large number of nutrients the body needs, if excessive dieting, will hinder the development of the body, leading to secondary sexual characteristics, such as stunted height.
3, to lead a healthy happy
A happy spirit, to take part in more social activities can consume more calories and can forget about hunger; On the contrary, if the spirit of depression, they will unconsciously eat a lot of food, caused by the body fat.
4, to ensure adequate nutrition, adequate and reasonable calorie diet
Calorie intake can not be too many, it is necessary to pay attention to a variety of nutrition with, but also eat less high fat foods, such as cream cakes, chocolate, and so on.
5, with intake of protein, vitamins and various types of minerals, crude fiber foods
6, drink plenty of water, generally 6 per person per day to drink large cups, 8 cups water
Obesity has nothing to do with drinking water, so do not have to limit drinking water, and water to the promotion of human antibodies to the normal role of a great role should drink plenty of water. In addition, adolescent girls should take part in more outdoor activities, both physical as well as increased consumption of calories to maintain body slim.


青春期少女减肥应该如何减肥

女性青春期时期是一个较为容易发胖的时期，青春期的少女身体发育加快，第二性征开始发育，身体丰满起来。这时如果不注意控制饮食和增加运动量，就很容易胖起来。青春期少女体重如果超过了正常体重的20％，就应该开始减肥了，如果是采用的节食减肥，则需要注意以下几个方面。
1、不用不适当的减肥法
抽脂术、药物减肥、大运动量减肥和过度节食减肥等都不适合青春期少女采用。因为这些减肥方法都会导致少女发育不良产生各种疾病。
2、不宜采用饥饿疗法
少女正处于发育时期，身体需要大量营养，如果过度节食，会阻碍身体的发育，导致第二性征、身高等发育不良。
3、保持身心健康愉快
精神愉快，多参加社交活动，既能多消耗热量，又能忘却饥饿；反之，如果精神抑郁，就会不自觉地吃大量的食物，而导致身体发胖。
4、要保证足够的营养、适量的热量和合理的膳食结构
热量的摄入不能太多，既要注意各种营养的搭配，又要少吃高脂高热的食物，如奶油点心、巧克力等。
5、应摄入含蛋白质、各类维生素和矿物质、粗纤维的食物
6、多喝水，一般说来每人每天喝6大杯、8大杯水
饮水与肥胖没有关系，所以不必限制饮水，而且水对促进人体抗体的正常作用起很大的作用，应该多喝水。 另外，青春期少女应注意多参加户外活动，既能锻炼身体，又能增大热量消耗，保持苗条体形。

The prevalence of obesity led to the 5 major causes of

Obesity caused by a variety of reasons, we are following is a summary of the five major causes of obesity lead to

Lack of sleep

People with sleep to reduce the fat is associated? A number of large-scale epidemiological studies suggest that the answer is yes. In accordance with "the U.S. National health and nutrition examination survey," the data collected, less than 7 hours of sleep a night's sleep than many people tend to have higher body mass index (BMI). Similarly, "American Nurses Health Study," after 16 years on 68,000 women in the follow-up study found that in the study, those who slept an average of 5 hours per day than those who slept 6 hours to increase body weight, and sleep 6 Followed by one hour than 7 hours of sleep were more weight gain.

It was explained that the lack of sleep may change metabolism. Leptin is a hormone showed that the over-fed, when the direction of the hunger-fat increases, leptin levels drop, this time, open the appetite of people. The lack of sleep in mice and normal mice to eat more than twice. The people of the same study, in a sleep experiment, two nights in a row only 4 hours sleep, their leptin levels on the lower 18% fat-28% increase. The volunteers participated in the experiment reported that they felt hungry. It is clear that people's sleep really declining. The last century the United States per capita is 8.5 hours of sleep per night, while in 2002 the National Sleep Foundation survey has dropped to an average of 7 hours.

The choice of marriage

It looks like according to the search for a spouse, the husband and wife is also a pair of body weight. Shouzi Shouzi and more willing to get married, and marriage are more willing to fat fat. In 1999 published on the Family Canada 1341 study, Toronto's York University, Rizk Kai Zima found that the spouses of BMI and skin fold measurements (the thickness of subcutaneous fat) have a small but significant correlation between the .

The role of smoking cessation

A recent survey showed that smokers than thin people, to stop smoking meat is indeed long. Have speculated that nicotine may be an appetite inhibitor, seems to be able to raise people's metabolic rate. According to the National Center for Health Statistics of high-Hillard to statistics, people who quit smoking on the prevalence of obesity in the United States has a relatively small but the trend significantly. Since 1991, U.S. health and nutrition survey data collected by the Census and Statistics, a person quit smoking in the first 10 years and smokers than those who never smoked were more likely overweight. For example, in men, about half of overweight people to quit smoking, compared with never-smokers 37% of the proportion of overweight, while those who smoke only 28%.

From 1978 to 1990, the U.S. obesity prevalence increased by 9% trend. It is estimated that high-Hillard 1 / 5 from the increase in smoking cessation. That does not mean that to quit smoking on public health threat. But once you are infected with smoking, think of withdrawal, it may face increased risk of weight 45 kg.

The effects of prenatal

Obese mothers, especially those who have gestational diabetes develop into the next child born to mothers in their future life are more likely to become fat. While obesity may be mainly determined by genetic, but there are also some evidence that the "womb Project" for its impact.

Not one person asked why the obesity epidemic was the trend, he'll tell you: This is because people eat too much, burning too few calories and because of - a small school sports, children playing computer games than play ball Sports category, invasion of junk food market in the number of restaurants to eat more and more processed foods have been added to the use of the syrup.

However, these changes and the relationship between obesity has not been clearly proven. Since 2000, the Johns Hopkins School of Public Health to do a large-scale prevention of obesity. They have 41 schools in the recruitment of 1704 children of indigenous Americans, and then arrange them randomly into experimental and control groups. The experimental group given a better diet, more physical activity and healthy eating and lifestyle-related courses. These children have been follow-up study for three years. Surprisingly, the body fat in the experimental group and control group did not significantly reduced. University of Alabama at Birmingham love alex said: "We have the world's best research units in the throwing tens of millions of dollars, the final effect was not found."

Climate Control

No one would deny that in the past few decades, we find ourselves in the ambient temperature has changed. From 1997 to 2000, the British people in the average temperature from 13 ℃ to 18 ℃, in the United States, from 1987 to 1997, household air-conditioning use increased from 23% to 47% in the United States in the South some of the Obesity The relatively high incidence of the state, the use of air-conditioned house from the 37% jump to 70%.

Then the use of air-conditioned and well-being that we really can cause changes in body weight of it? Some studies prove true, at least in the winter and heating-related weight gain. Research shows that people stay for a few days breathing room, in comfortable temperatures, people consume less energy. In one study, women in the 27 ℃ and 22 ℃ environment, the energy difference between the day of 1 MJ (239 kcal). This is the burning body fat of 27 grams of energy. Also sweating burning energy, the use of biometric Ellison confirmed that the method: high temperature to reduce human consumption, and therefore the air-conditioning in the summer also played a role in the promotion of the diet.

Combined with other factors such as obesity is part of the genetic, as well as the more fat children will be more children, it seems better to explain the growing obesity epidemic.


导致肥胖流行的5大原因

引起肥胖的原因有很多，下面是我们总结的导致肥胖的五大原因

睡眠不足

睡眠的减少与人们变胖是否有关联？一些大型的流行病学研究认为，答案是肯定的。按照“美国国家健康营养讯问调查”收集的数据，一夜睡眠少于7小时的人比睡觉多的人倾向于有较高的身体重量指数(BMI)。与此类似的是“美国护士健康研究”，经过16年对68000名妇女的跟踪研究，发现在研究期间，那些每天平均睡5小时的人比睡6小时的人增加体重多，而睡6小时的人依次又比睡7小时的人增重多。

对此的解释是，睡眠缺失会改变代谢。瘦素是一种显示过饱的激素，当指示饥饿的胖素增加时，瘦素水平会下降，这时候，人的食欲大开。睡眠缺乏的小鼠比正常小鼠吃多两倍。对人的研究也是一样，在一个睡眠实验中，连续两晚只允许睡4小时的人，其瘦素水平就降低18%，而胖素增加28%。参加实验的志愿者报告说他们感觉很饿。显然，人们的睡眠真的在减少。上个世纪美国人均每夜睡眠是8.5小时，而2002年美国国家睡眠基金会调查的平均数已经降到了7小时以下。

婚姻的选择

正像人们按照相貌寻找配偶一样，夫妻的体重也是配对的。瘦子更愿意和瘦子结婚，而胖子更愿意嫁娶胖子。1999年发表的对1341个加拿大家庭的研究中，多伦多约克大学的凯兹马兹克发现，配偶双方的BMI和皮肤褶测量值(皮下脂肪的厚度)之间有着很小但显著的相关关系。

戒烟的作用

最近的调查表明，吸烟者的确比一般人瘦，戒烟的确让人长肉。有推测认为，尼古丁可能是一种食欲抑制剂，似乎还能提高人的代谢率。根据美国国家健康统计中心的福莱高统计，戒烟的人对美国的肥胖症流行趋势有着比较小但显著的影响。从1991年美国健康和营养调查所收集的统计数据得出，一个人在戒烟后的头10年比起那些烟民和从不吸烟的人更容易超重。比如，在男性中，大约有一半的戒烟者超重，相比之下，从不吸烟的人超重比例37%，而抽烟的人仅为28%。

从1978年到1990年，美国肥胖的流行趋势增加了9%。福莱高估计这其中有1/5的增加来自于戒烟的人。当然，这并不是说戒烟对公共健康造成了威胁。而是一旦你染上烟瘾，再想戒断，就有可能面临着增加45公斤体重的危险。

出生前的效应

肥胖母亲，特别是那些已经发展成妊娠期糖尿病母亲所生下的孩子，在他们日后的生活中更有可能成为胖子。虽然肥胖症可能主要取决于遗传，但也有证据表明某些“子宫内项目”对其产生影响。

随便问一个人，为什么肥胖呈流行趋势，他准会告诉你：这都是因为现在人们吃得太多，燃烧的卡路里又太少的缘故——学校体育活动少，孩子玩电脑游戏比玩球类运动多，垃圾食品入侵市场，人们在餐馆吃饭的次数越来越多，加工食品中增加了糖浆的使用量。

然而，这些变故和肥胖症之间的关系并没有被明确证明。从2000年开始，美国约翰·霍普金斯公共卫生学院做了一个大型预防肥胖症的项目。他们从41所学校招募了1704名土著美国人的小孩，然后随机将他们安排到实验组和对照组中。实验组给予较好的膳食、更多的体育活动和有关健康饮食与生活方式的课程。这些孩子被跟踪研究了3年。令人惊讶的是，实验组的体脂与对照组并无显著减少。伯明翰阿拉巴马大学的爱立森说：“我们在世界上最好的研究单位里扔了数千万美元，最后竟然发现根本没有效果。”

气候控制

没有人会否认，在过去的几十年中，我们所处的环境温度发生了变化。从1997年到2000年，英国人家中的平均温度从13℃提高到18℃，在美国，从 1987年到1997年家用空调的使用比例从23%提高到47%，在美国南方的一些肥胖症发病率比较高的州，使用空调的房子更从37%跃变为70%。

那么使用冷暖空调真的会造成我们的体重变化吗？一些研究证明的确如此，至少冬天供暖与体重增加有关。研究表明，让人们一连几天呆在呼吸室里，在舒适的温度下，人消耗的能量较少。在一项研究中，妇女在27℃与22℃的环境下，一天的耗能差异为1兆焦(239大卡)。这是燃烧27克身体脂肪的能量。出汗也燃烧能量，艾利森利用生物统计的方法证实：高温降低人的进食量，因而夏天的空调同样起到了增进饮食的作用。

结合其他原因，比如肥胖症是部分遗传的，以及较胖的人会生育较多的孩子，似乎更能解释目前肥胖症日渐流行的趋势。

Encyclopedia of postpartum weight loss - diet

Now: Encyclopedia of postpartum weight loss - diet
Mummy in the heat of the post-natal Control, must be adequate intake of calories, especially when breast-feeding, let alone the lack of various nutrients. If it is perhaps also a full-time mother at home cooking their own food intake to control calories, but eating food Mummy may be too high calorie intake. To address this situation, where we recommend the following for a number of food so that their mother did not eat healthy fat:

1. More vegetables:

Multi-fiber vegetables, not only need to spend more time chewing and vegetables into the stomach at the same time, inflation will absorb moisture, it is easy to stomach so that there is a sense of satiety.

2. Less oil, less seasoning:

Dried noodles, add noodles in the face of the oil will taste better, but also relatively high heat; soup starch not only will join the cream, salt, and other high-calorie food; high oil cooking food, such as the Chinese starch The dishes, but also implied a very high heat. By the same token, is also a less-fried magic touch for food.

3. To change the order of eating:

Since the vegetables will be encountered swelling water, so easy to have a stomach flu satiety, so Mommy can have soup, vegetables to eat the food, then eat rice, flour and protein.

4. Meals from time to time, quantitative:

Do not eat breakfast or eat two meals a day, will reduce the body's metabolic rate, to postpone the effect of weight loss; ailing or do not eat a meal, but because the body of the message received hunger, but will eat More, they must be regularly eat three meals a day. However, because of the activities during the day than at night, so breakfast and lunch intake of weight up to come at night to reduce the activity, the dinner would also reduce the intake.

5. Slow rise in blood sugar choice of food:

If the speed of the rise in blood sugar very quickly, will stimulate the secretion of insulin, blood glucose into fat storage in the form of the body cells. In general, cake, cookies, candy, sugary drinks, such as food would quickly rise in blood sugar, white rice and white bread and brown rice, Pei Yami By comparison, sugar or index higher. Vegetables and fruits are naturally low glycemic index food on the list of Hello!

To a balanced intake of various nutrients:
Fruits and vegetables, carbohydrates, protein, fat and other nutrients are required intake, but the amount of fruits and vegetables should be the highest. Many people to eat carbohydrates, protein diet approach to weight loss, but the main function of the protein responsible for the maintenance organizations, also the mother breast-feeding infants to provide adequate milk, so do not eat carbohydrates not only mother's milk supply The long run may lead to poisoning, such as one hazardous to their health.

This is: Encyclopedia of postpartum weight loss - diet.



现在介绍：产后减肥大全 —— 饮食
产后妈咪在热量的控制上，必须要摄取足够的热量，尤其是喂母奶时，更不能缺少各种营养素。如果是全职妈咪或许还能在家中自行烹煮食物，控制摄取热量，但外食妈咪可能有食物热量摄取过高的问题。针对这个状况，这里为大家推荐以下一些食物，让妈咪们吃得健康又不胖：

1. 多蔬菜：

蔬菜纤维多，不仅需要花较多的时间咀嚼，同时蔬菜进入胃之后，会吸收水分膨胀，很容易使胃有饱足感。

2. 少油、少调味料：

干面、汤面中添加的油会让面的口感更好，但是热量也相对较高；浓汤不仅勾芡，也会加入奶油、盐水等热量高的食材；高油烹制的食物，例如中式勾芡的菜肴，也隐含很高的热量。同理，油炸物也是少碰为妙的食物。

　 3. 改变进食顺序：

由于蔬菜遇到水会膨胀，容易使胃有饱足感，因此，妈咪们可以先喝汤、吃蔬菜类的食物，最后再食用饭、面与蛋白质。

4. 三餐定时、定量：

早餐不吃，或是一天只吃两餐，会让身体的新陈代谢率降低，延缓减重的效果；或是忍着某一餐不吃，但身体因为接受到闹饥荒的讯息，反而会吃得更多，所以一定要定时吃三餐。不过，由于白天的活动量较晚上高，因此早餐与午餐摄取的份量最多，到了晚上活动度降低，晚餐的摄取量也要降低。

5. 选择血糖上升速度慢的食物：

血糖上升的速度若很快，会刺激胰岛素分泌，将血糖转变为脂肪的形式储存在身体细胞中。一般来说，蛋糕、饼干、糖果、含糖饮料等食物会使血糖快速地上升，而白米饭与白面包与糙米、胚芽米相较之下，升糖指数也较高。而蔬菜水果自然也在升糖指数低食物的名单之中啰！

要均衡摄取各类营养素：
蔬菜水果、碳水化合物、蛋白质、脂肪等各类营养素都须摄取，但蔬菜水果的份量应占最高。不少人以不吃碳水化合物，只吃蛋白质的方式来减肥，但蛋白质负责的功能主要在修护组织，也让哺乳的妈咪提供婴儿充足的奶水，因此不吃碳水化合物不仅无法供应母奶，长期下来还可能导致酮中毒等危害身体健康的结果。

这是：产后减肥大全——饮食 的方法。