Obesity can both affect the apprearance and increase the risk of chronic diseases. So many people try to lose weight with many meal replacement foods on the market, such as fruit meal replacements, vegetables or high-protein meal replacements. Can they really help lose weight?
The answer is absolutely no. And it will even cause unexpected harm to the body. Meal replacement’s nutrition is not balanced. Take high-protein meal replacements as an example, too much protein will not increase the basal metabolic rate but the burden on the kidneys. Although vegetable or fruit meal replacement sounds very healthy, it contains a single nutrient composition, not to mention lack of protein, trace elements and various minerals. It cannot lose weight and may lead to malnutrition, causing protein deficiency, pernicious anemia and great consumption of muscles. If you want to lose weight completely, you should change your bad habits and ensure that your daily energy consumption exceeds the intake. But the premise is to ensure that the nutrition is comprehensive and balanced.
Then how to lose weight properly?
1. Eat slowly
The blood sugar will rise sharply after eating and when it rises to a certain level, it will send a signal to the brain that it is full. If eating too fast, the brain will not have time to receive the signal of fullness, so you may have too much, which will cause obesity. Therefore, it is necessary to slow down the speed of eating, chew each mouthful of rice 20 to 30 times, to reduce food intake and ultimately achieve the goal of weight loss.
2. Eat more fruits and vegetables
Fruits and vegetables are low-calorie and low-fat and rich in vitamins and trace elements. They can give people a certain sense of fullness and reduce their intake of staple foods. Therefore, it’s better to eat more fruits and vegetables. But they cannot replace staple foods, otherwise you may have malnutrition.
Exercise is the most effective and safe way to lose weight. It can speed up fat burning, lose weight and shape your body. Exercise at least 30~60 minutes a day, 4~5 days a week and do not give up halfway. It is recommended to swim, walk, skip rope or ride, together with strength training, which can speed up the basal metabolic rate.
4. Sufficient water intake
Water participates in metabolism. The water you drink should not be less than 2000ml per day. After waking up in the morning, drinking a cup of warm water can moisten the bowel and help detoxify. Drinking a glass of water before meals can give people a feeling of fullness, facilitate food digestion and help fat burning.
5. Eat with a small bowl
The same amount of food seems more in a smaller bowl, so you will eat less. At the same time, a larger fork satisfies the appetite faster and can reduce food intake.
Under the premise of ensuring a balanced nutrition, it is necessary to control the total daily caloric intake and reduce the fat intake to account for 25% of the total daily energy. Participating in more physical exercises can speed up the utilization of glucose and fatty acids by muscle tissue, so that sugar in the body can supply energy instead of being converted into fat storage. And it can also burn fat tissue stored in the body, shrink fat cells and ultimately achieve weight loss. You must be reasonable and science-based when exercising and do it appropriately.