Are fasting and quitting sugar really effective for weight loss? 6 tips to lose weight when eating out! Nutritionist: Losing weight with these exercises is even better

There are hundreds of ways to lose weight. If you want to build a healthy body, changing your eating habits is the easiest way to achieve it. Among all the diets, "intermittent fasting" and "sugar-free diet" stand out and have started a new diet trend. Can these two methods really help you lose weight successfully? How to lose weight effectively?

Nutritionists say that if you want to maintain a perfect body shape for a long time, you need a balanced diet tailored to your body and pay attention to balanced intake and correct selection of the six major food groups. Especially for those who eat out, you can follow the 6-point formula and adjust your food choices to lose weight and have a balanced diet.

New trends in weight loss diets: intermittent fasting and sugar-free diets

Intermittent fasting

Eat during restricted hours. Taking the 16:8 fasting as an example, you can only eat for 8 hours a day, and you are prohibited from consuming calories for the remaining 16 hours. Nutritionist Fan Yueyin said that the mechanism of fasting in the human body remains to be demonstrated, but many animal experiments have speculated that insulin concentration is an important influencing factor. Insulin is a hormone that promotes synthesis, and extending the fasting time can reduce insulin secretion, thus helping to slow down fat synthesis and avoid obesity.

Unlike animal experiments, human studies have found that if fasting alone is performed, the results are not much different from before the intervention, and calorie restriction is required to achieve improvement. In addition, it is not recommended for diabetics to fast on their own to avoid the risk of hypoglycemia.

The sugar-free diet prohibits the intake of sugar, refined starches such as white rice and white noodles, and recommends choosing unrefined whole grains.

Sugar-free diet

The sugar-free diet prohibits the intake of sugar, refined starches such as white rice and white noodles, and recommends choosing unrefined whole grains. Stricter enforcers should even avoid fruits. Since whole grains contain more fiber, they may increase satiety and reduce food intake. However, the results of various studies on the effectiveness of quitting sugar and controlling weight are still inconsistent, and more scientific evidence is needed to confirm the effectiveness.

To maintain a good posture for a long time, you need to eat a healthy diet consistently

Nutritionist Fan Yueyin said that a good eating pattern can be followed for a long time to help maintain health and avoid weight gain. If you are a diabetic or cannot give up the delicious taste of white rice, the above method may not be feasible in the long term, so you need to find a more suitable diet.

To maintain a perfect body, you need a balanced diet tailored to your body

A balanced diet means you can eat anything, but the key is to eat it in balance and in moderation. It is more suitable for all groups.

The 6 tips for eating out to stay slim and nutritious include a small can of milk in the morning and a cup of sugar-free yogurt as an afternoon snack. Snack on small packages of nuts or nut energy bars.

Principles of a balanced diet: balanced intake of six food groups

The six major food categories include: whole grains, dairy products, beans, fish, eggs and meat, vegetables, fruits, and oils and nuts and seeds. You need to eat enough of the six major food groups every day to get enough essential nutrients. As for the amount to be consumed at each meal, you can refer to the "My Plate" diet tips.

[6 tips for eating out to stay slim and nutritious]

In fact, as long as you refer to the recipe and adjust some food choices, people who eat out can also eat a nutritionally balanced meal.

1. Drink a glass of milk every morning and evening:

A small can of milk in the morning and a cup of sugar-free yogurt for afternoon snack.

2. Eat a fist-sized serving of fruit at each meal:

1-2 times a day, one apple or half a banana each time.

3. Vegetables are more than fruits:

Dark and colorful vegetables have higher nutritional value. Don’t forget to order an extra plate of vegetables at a snack stand, and make sure to fill up the three grids of food at a buffet.

4. Rice and vegetables as much as:

The steamed buns and toast for breakfast can be changed to whole-wheat flavor, and the staple food in the buffet can be chosen from whole-grain rice or brown rice.

5. One palm of bean, fish, egg and meat:

Put an egg and a piece of meat on your breakfast toast, and cut an extra plate of braised tofu at a snack stand. Remember to avoid processed meats and excessive animal fats.

6. One teaspoon of nuts and seeds:

At snack time, you can replenish the daily intake of nuts by eating a small package of nuts or a nut energy bar.

Aerobic exercises include running, brisk walking, swimming, cycling, etc.

Combined with exercise habits, the weight loss effect is more significant!

Nutritionist Lin Shihang said that effective exercise can help lose weight more efficiently. What is effective exercise? The National Health Administration provides the "333 Exercise Rule" as a reference standard.

What is the "333 Movement"?

That means exercising three times a week, 30 minutes each time, and the maximum heart rate reaching about 130 beats per minute. Once these three goals are achieved and this habit is maintained for a period of time, cardiopulmonary function can be improved and metabolic rate can be increased to consume more calories.

Sports Type Suggestions

Aerobic exercise

Aerobic exercises include running, brisk walking, swimming, cycling, etc.

Endurance exercise helps improve physical fitness while gradually reducing body fat percentage.

【Strength Exercise】

Includes resistance training and weight training, such as push-ups and dumbbell lifting.

Through these exercises, you can improve muscle strength and stimulate muscle growth.

Since muscle cells burn more calories, strength training can also help you lose weight.

How to determine healthy body position?

In addition to recording weight, we also need to refer to body fat and BMI, and maintain the values ​​within a healthy range.

How much body fat is healthy?

Males: 10-20% (≥25% considered obese)

Women: 15-25% (≥30% is considered obese)

What is a healthy BMI?

Healthy people: 18.5≤BMI<24

Overweight: BMI ≥ 24

Obese people: BMI ≥ 27, need to actively control weight

Nutritionist Fan Yueyin reminded that weight loss is a battle of endurance and there is no miracle that will produce immediate results. Find the method that is most convenient for you to implement, stick to a balanced diet and exercise, and a healthy body will follow!