Recently, the World Cancer Research Foundation released the second issue of the expert report "Food, Nutrition, Physical Activity and Cancer Prevention", which pointed out that for every increase in waist circumference 1 inch (2.54 cm), the cancer risk will increase by more than 8 times, and obesity will increase the six major cancer risks: esophageal cancer, pancreatic cancer, colon cancer, menopausal breast cancer, endometrial cancer and renal cancer. If a man's waist circumference exceeds 90 cm, he must quickly reduce the "negative" to the body. In order to control their stomachs, losing weight has become a worry for many 40-year-old men. In fact, three meals a day, controlling the stomach, is very simple.

Never go on a diet for breakfast, but be full.

In order to send their children to school and work in the morning, and to lose weight, many people choose to give up breakfast. This is absolutely wrong.

Every morning from 7: 00 to 9: 00, this time is the stage when the function of the spleen and stomach starts. At this time, bile also began to enter a period of exuberant secretion. If you don't eat breakfast, it will damage the function and health of these organs. Cholelithiasis is a typical sequela of skipping breakfast, and stomach trouble also starts from this bad habit.

Another function of breakfast is to provide people with a lot of calories in a day. If you don't eat breakfast well, you may get fat no matter how you eat lunch and dinner, so you should eat well instead of dieting.

Recommended recipes

Staple food: rice porridge, bread, steamed bread and other rice flour food. Eggs are also a good choice, but don't exceed two.

Beverage: Drinking a cup of soybean milk, milk, yogurt, etc. is very healthy.

Fruits and vegetables: eat tomatoes, bananas, apples, etc. Can ensure the balance of vitamins.

Morning drinks:

After breakfast, many people choose to drink a lot of tea to eliminate possible fat accumulation. In fact, this is not conducive to losing weight. On the one hand, tea dilutes gastric juice. On the other hand, not all teas can reduce fat, such as jasmine, chrysanthemum and other scented teas. It is suggested that you can drink some fermented or semi-fermented tea in the morning, such as Pu 'er, oolong tea, Tieguanyin and black tea.

Be careful not to drink too much, just control it at 500~600 ml, usually two glasses of water. And don't put too much tea, Chata can easily cause theophylline to accumulate in the body and form stones. The amount of tea should be controlled at 10g, which is the size of a small packet of oolong tea.

A bowl of soup before lunch is only 70% full.

It is a very good habit for Cantonese to drink a bowl of soup before meals. It can be seen from the fact that there are few fat people in Guangdong that this is a very good coup to lose weight. Drinking a bowl of soup before meals not only increases nutrition, but also takes up some space in the stomach by using soup and eats less. Let's have a bowl of soup before dinner. In fact, this soup is not particular. Rice soup, noodle soup, vegetable soup ... any soup is ok, except for the soup with too much oil, drink less, and clear soup is the best choice.

There are no special taboos for eating lunch. You can eat rice and steamed bread, and don't refuse chicken, duck, fish and eggs. The only thing you need to pay attention to is that you are only seven points full. This is also for a better rest after lunch. Eating too much will affect the rest.

Suggested recipe staple food: rice, steamed bread and noodles are ok, but it is best to eat only a small bowl.

Dishes: Vegetables not only increase the intake of nutrients, but also won't get fat. It doesn't matter if you eat too much; Chicken, duck and fish eggs can also be eaten.

Fruit: It is not recommended to eat fruit after meals, which is not conducive to oral rest after meals and causes dental diseases.

Afternoon tea: it is not recommended to drink tea immediately after lunch, and you can only consider drinking tea one hour after dinner. It is suggested that the choice of tea is different from that in the morning, so that the degreasing effect of tea can be combined, and the tea consumption is also suggested to be about 500~600 ml, that is, two glasses of water. If you have insomnia symptoms, you can drink boiled water in the afternoon, which will not affect your sleep at night.

Eat less vegetables for dinner.

At present, dinner is the most abundant meal eaten by urbanites in a day. After a day's work, I really should treat myself when I go home at night. However, from the perspective of controlling the stomach, it is recommended to eat less starchy staple foods such as rice and flour for dinner.

At the dinner table, vegetables should be the protagonist, eggs, fish and lean meat should be the supporting roles, and a bowl of soup made of fungi is also a good choice to reduce the staple food.

In addition, it is recommended not to eat any staple food after eight o'clock in the evening. At this time, eating staple food is not easy to digest, and it is most likely to cause abdominal fat accumulation and induce stomach problems.

Many people report that eating according to healthy recipes is particularly easy to feel hungry at night. This is a symptom of early physical discomfort. If you don't eat, people will feel uncomfortable. Drinking a glass of milk or eating bean products such as dried tofu can solve the hunger problem. Remember not to eat too much, just relieve hunger. About a month, my body is used to it, and I seldom feel hungry at night.

Recommended recipes

Staple food: eat as little as possible. Steamed sweet potatoes and pumpkins can be used instead, which is a nutritious and healthy choice.

Dishes: Vegetables, eggs, fish and lean meat can be eaten, but you must use less oil, and it is best not to use animal oil for cooking.

Fruits: apples, pears and grapefruit are all objects that can be considered.

Universal principle

Rhapsody in July, at this time, most of them have a solid career and are basically engaged in office work. "Less standing, more sitting, less exercise and more socializing" is their common way of life. Over time, the general's stomach grew bigger day by day, and his waist and abdomen gradually rounded.

In order to achieve the goal of thin waist, controlling the appearance of small belly through diet is actually to control the intake of starchy foods such as rice noodles when eating, but it is definitely not to refuse rice noodles, but to pay attention to how much to eat at different times.

Nowadays, many men in their forties find it difficult to lose weight, both dieting and exercising. They have made themselves miserable enough and lost a little weight, but they feel that the fun of life is much less. In fact, it is very simple to control weight, especially to reduce the chance of a small belly, that is, three meals a day.

Special tips

Drink vinegar half an hour after dinner.