Don't blindly lose weight anymore! Avoid 3 types of food, stick to 4 types of food, lose weight faster than others

Do you always secretly sigh in front of the mirror, wrapped in a thick coat in winter? Although I didn't eat much, the numbers on the weight scale remained unchanged like glue. Don't rush to blame metabolism, first take a look at the "healthy food" you put into your mouth every day, which may be the invisible killer that hinders weight loss.

1. These disguisers are disrupting your weight loss plan

1. Juice drinks

Although they may seem fresh, they actually contain a lot of added sugar. A 500ml bottle of fruit juice beverage may contain more than 10 sugar cubes, and the pleasure of drinking it is fleeting, leaving only soaring blood sugar and quietly accumulating fat.

2. Whole wheat bread

90% of the bread labeled "whole wheat" on supermarket shelves is still mainly made from refined flour. A true whole wheat bread should have whole wheat flour as the top ingredient on the ingredient list, and the texture should be rough and have a grainy texture. Those soft and sweet "whole wheat breads" are just charcoal fried in a healthy coat Bullet.

3. Low fat yogurt

After removing the fat, merchants often add more sugar to maintain the taste. A 200g low-fat flavored yogurt may contain up to 20 grams of sugar, equivalent to pouring two spoons of white sugar directly into the mouth.

2. These 4 types of foods are good helpers for weight loss

1. High quality protein

Chicken breast, eggs, fish and other high-quality proteins can prolong satiety and avoid overeating. Protein has a higher thermal effect in food, and the digestion process itself consumes more calories.

2. Green leafy vegetables

Spinach, lettuce and other green leafy vegetables have extremely low calories but are rich in dietary fiber, which can increase satiety and promote intestinal peristalsis. It is recommended to eat a large plate of green leafy vegetables before each meal, which can effectively reduce the intake of high calorie foods in the future.

3. Low glycemic index staple foods

Oats, brown rice, sweet potatoes and other low glycemic index staple foods can slowly release energy and avoid hunger caused by drastic fluctuations in blood sugar. When cooking oats, you can add some chia seeds to double the dietary fiber content.

4. Healthy fats

Avocado, nuts, olive oil and other healthy fats will not make you gain weight, but can help absorb fat soluble vitamins. A small handful of plain nuts every day can satisfy cravings and provide long-lasting energy.

Three tips to make weight loss twice as effective

1. Change the order of eating

Drink soup and vegetables first, then eat meat, and finally eat the main food. This simple adjustment can make postprandial blood sugar levels smoother and unconsciously reduce carbohydrate intake.

2. Chew slowly

It takes 20 minutes for the brain to receive signals of satiety, and the faster you eat, the more likely you are to overeat. Try chewing more than 20 times per bite, and you will be surprised to find that you don't need to eat so much to feel full.

3. Ensure adequate sleep

Lack of sleep can lead to an increase in hunger hormones, making it particularly easy to overeat the next day. Strive for 7-8 hours of high-quality sleep every day, with normal levels of leptin and a thirst for high calorie foods I hope it will naturally decrease. Losing weight is not self torture, but learning to be friends with food. Instead of rebounding after extreme dieting, it's better to establish sustainable and healthy eating habits. Remember, you don't need to be perfect, just make a little progress from yesterday.