Maintaining 3 light lifestyle habits to lose weight is not difficult

Light living includes light food, light body, light mind, light living, etc., and advocates simplifying everything. To eat lightly, you need to choose a simple, moderate, healthy and balanced diet; to live lightly, it is recommended to maintain moderate exercise; to be light in mind, it means to let go of stress and negative emotions and keep a peaceful mind; to live lightly, it advocates a simple and environmentally friendly way of living. Following these good habits of light living will help people lose weight naturally.

Light living includes light food, light body, light mind, light living, etc., and advocates a lifestyle that simplifies everything. Following these good habits of light living will help people lose weight naturally.

[Habit 1: Light Life and Light Food]

"Light food" refers to a diet that is low in oil, salt, and sugar, and high in fiber and calcium, and does not put a burden on the body.

1. Return to simple diet:

Light food focuses on the concept of health and advocates a light, balanced, natural, healthy and burden-free diet. When it comes to the selection of ingredients, light foodists use more natural ingredients and stay away from irritating foods and over-processed foods. In terms of cooking methods, light foodists use less seasonings and choose more cooking methods such as cold salad, steaming, and low-temperature cooking, which can better retain the nutrients in the ingredients and are more nutritious.

2. Eat regular and quantitative meals, and eat small and frequent meals:

In order to ensure regular eating habits, light eating generally requires people to plan their meal times. If you can eat three meals on time, eat at the normal time. It is ideal to eat until 80% full after each meal. If you feel very hungry between meals, you can arrange snack time and eat small amounts to avoid accumulating hunger and making the next meal out of control.

Most foods in the mushroom family are low-calorie, high-nutrition value, light nutrients.

If you cannot ensure regular meals, you can choose to eat every 4 hours. Food should also be as natural and healthy as possible, and only be eaten until 70% full. No matter which eating plan you choose, you are required to eat breakfast and not eat 2-3 hours before going to bed.

3. Regularly remove toxins from the body:

There are always a lot of toxins and waste accumulated in the human body. If you want to make your life lighter, you should also pay attention to regular detoxification and reduce the accumulation of visceral fat. The following foods can help remove toxins from the body and achieve detoxification:

Dietary fiber - an essential nutrient for weight loss

Although the cellulose in the human diet cannot be digested and absorbed, it helps the intestinal Escherichia coli synthesize a variety of vitamins, promote gastrointestinal motility, facilitate the excretion of toxins, and form a gel in the intestines to slow down the absorption of sugar, which is beneficial for weight loss. Dietary fiber is mainly found in vegetables and coarsely processed grains, such as oats, mung beans, tomatoes, grapefruit, etc.

Mushroom family - low-calorie, high-nutrition, multi-functional light-weight nutrients

mushroom

The king of detoxification mushrooms. Rich in B vitamins, potassium, iron, protein, and dietary fiber, its spores are also rich in polysaccharides that can enhance immunity and fight cancer, and contain cholesterol-lowering ingredients.

King Oyster Mushroom

It is beneficial to the intestinal probiotics and rich in various amino acids and dietary fiber. It can shorten the time that feces stay in the intestines and help lose weight.

mushroom

Also known as button mushroom, it is the most edible mushroom species in the world. Among mushrooms, mushrooms have the most protein. They also contain B vitamins, vitamin C and vitamin P. Eating them regularly can prevent fatigue, and also have antibacterial and blood sugar-lowering effects.

Maintaining a balanced diet and consuming a variety of foods are the only ways to maintain a healthy body and physical condition.

4. A healthy diet should be balanced:

A balanced diet can ensure comprehensive intake of nutrients and avoid excessive intake of any one nutrient causing local fat accumulation in the body.

Light food requires that when choosing daily food ingredients, one should try to make the types of food consumed every day conform to the "three lows and one high" principle, namely low sugar, low fat, low salt and high fiber. The menu is mainly composed of high-protein fish, large amounts of vegetables and fruits, and low-calorie ingredients that suit personal tastes and conform to the healthy concept of light food. Various colorful vegetables, fresh mushrooms, seafood and fish are all good choices of ingredients for light meals.

5. Misconceptions that are not in line with light foodism:

Light meals do not mean dieting

Light meals follow the principle of low calories and advocate eating less. On the premise of ensuring a normal dietary structure and a certain amount of calories, try to choose foods that have a strong sense of fullness. This is not the same as dieting. Moreover, the diet plan of the light food diet ensures sufficient intake of various nutrients, including high-quality protein, to the greatest extent possible within the limits of calories and fat. Therefore, meat, which is avoided as much as possible in ordinary dieting methods, is not prohibited by light food.

Light food does not mean vegetarian

When many people see light meals, they naturally think of vegetarianism, and believe that vegetarianism is more in line with the requirements of light food. However, true light food requires a balanced intake of carbohydrates, vitamins, proteins and high-quality fats to ensure sufficient nutrients in the body and improve metabolic capacity. However, vegetarianism is not the most nutritious and balanced diet, and cannot be equated with light meals. Moreover, many vegetarian foods are root vegetables rich in sugars, which have an alarming calorie content. If you don't control the amount when eating them, it will lead to overnutrition and cause obesity.

【Habit 2／Good light living habits】

Good living habits can keep the body functioning efficiently and naturally consume more calories.

1. Get enough sleep

Many studies have shown that when sleep is insufficient, the appetite-stimulating hormone (ghrelin) increases and the appetite-suppressing hormone leptin decreases, and different sleep times have different effects on body weight. According to a survey on obesity rates in the United States, 33% of obese people sleep less than 6 hours, 22% sleep 7 to 8 hours, and 26% sleep more than 9 hours. Sleeping too little or too much will cause weight gain. Ensuring 7.7 hours of sleep a day and trying to fall asleep before 11 o'clock can promote metabolism, reduce appetite and lose weight.

Moderate activities and exercises can not only help the body consume excess calories and increase the metabolic rate, but also help eliminate negative emotions.

2. Exercise moderately to release energy

Make good use of working time

If you are very busy at work every day, requiring yourself to do high-intensity exercise after work does not conform to the concept of "light life". This type of exercise can easily put a burden on people and may cause sports injuries over time.

Therefore, office workers should know how to make use of their free time to do more activities. For example, walk for 10 minutes when going to and from get off work, get up and walk around every hour while working, and try to go outside for 5 minutes to breathe fresh air during lunch time.

2 hours of exercise per week

You still need to ensure a certain amount of time and high-intensity exercise every week to fully activate your body and release energy. The way and time of exercise can be more flexible. For example, you can go to the gym for professional exercise on weekends or weekday evenings when your workload is lighter; you can go hiking or visit parks with friends or family in your spare time; you can even do a thorough cleaning at home or play with your children on weekends, all of which can achieve good exercise results.

3. Clean home environment

The furnishings or layout of your home can also affect your weight.

★Dim lighting and brightly colored plates will make you eat more without realizing it.

★Living in a messy house makes it easy to develop bad eating habits, such as eating while watching TV.

★Air conditioning is an accomplice in weight gain. If you stay in an environment with a room temperature of about 20℃ for a long time, your body's metabolism will slow down, energy consumption will decrease, and there is a chance of getting fat.

★Falling asleep under the light will affect the normal secretion of hormones such as growth hormone and leptin in the body.

Therefore, if you want to lose weight, details such as choosing a bright restaurant, a bedroom with good light blocking, and not abusing air conditioning are important. Only by keeping your house in order, clearing away clutter regularly, and creating a simple and comfortable environment can you make your habits moderate and regular and effectively control your weight.

Negative emotions are inevitable in work and life. Urban people must learn to relieve themselves, so as to avoid the accumulation of negative emotions, which will disrupt the body's hormone secretion and affect metabolic capacity.

Habit 3: Keep a calm mind

Negative emotions are inevitable in work and life. Urban people must learn to relieve themselves, so as to avoid the accumulation of negative emotions, which will disrupt the body's hormone secretion and affect metabolic capacity.

1. Small details help you relieve stress

★Stretch to wake up your body. Don't be too anxious when getting up in the morning. If you get up immediately when the alarm rings, your lumbar spine will immediately change from a static state to a weight-bearing state, which can easily lead to insufficient blood supply to the brain, a feeling of pressure in the head, and affect your mood. Therefore, stretching before getting up can reduce fatigue.

★Tidy up your desk regularly. A messy desk can easily make people confused and irritable. If you spend a little time every day to keep your desk tidy, your stress will be reduced a lot unconsciously and your work efficiency will be improved.

★Make a work plan and avoid procrastination. Many people have serious procrastination problems and are unwilling to start work until the last minute. This will make your stress index significantly higher than that of people who are used to making work plans and doing things step by step. This is because high-pressure work in a short period of time will cause a sharp increase in hormones, putting the body's functions in a highly tense state, which is not conducive to the balance of body and mind.

2. Learn to share and communicate, and keep a young mindset

The fast-paced life makes our inner world age faster than our actual age. How can you shape a light and healthy body if you are surrounded by negative emotions? If you want to lose weight, don't close yourself off and communicate with people face to face more often. Choosing more outdoor activities can also increase the amount of exercise. Friendly and harmonious interpersonal relationships keep you young in mindset, and your outward appearance will certainly be full of vitality.

Source: 39 Health Network www.39.net

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