We do not advocate diet, because diet is harmful to the body, affecting daily life, more importantly, it can not be called weight loss.Cumulative hunger, you will be fried foods, desserts and other high-calorie food unusually long, even if you usually Do not eat these things at all. Diet often lose weight more 'fatter'.
Now our body is shaped by the food we eat before, and if we eat a lot of high-calorie foods, the body will get fat.
Body mass index and fat rate
The so-called body mass index (BMI) refers to the method of calculating the reasonable body weight by the ratio of height and weight, and the body mass index is more suitable for 20 to 24. You can calculate your own data in the following formula.
BMI = weight (kg) / 'height (m) × height (m)'
Fat percentage is the proportion of fat in body weight.
Bad habits in the diet
There is no regularity to eat.
Like to eat snacks.
Eat before going to bed.
Eat what you can not remember.
Want to achieve the effect of weight loss, diet changes the idea is right.
1) Energy Control: The total dietary calories reduced to about 85% of the original level, coupled with aerobic exercise, can achieve negative balance in the absence of hunger, weight decreased steadily to 2 to 3 kg per month (weekly An average of 0.5 ~ 0.7kg), 3 to 4 months (after deducting weight rebound) down 4 ~ 6kg is appropriate.
2) Ensure the supply of nutrients such as protein: Correct the wrong understanding of 'lose weight and not eat meat' and ensure the supply of good protein, polyunsaturated fatty acids, lecithin, calcium, iron and other nutrients needed for growth. High-heat grower, such as poultry, lean beef, horse meat, rabbit instead of fat and lean meat; milk, soy milk instead of sweet drinks; with silver carp, carp, carp instead of high calorie sardines, tuna and black carp ; With eggs, bread instead of sugar, sweet big oil for breakfast, etc. Egg yolk daily intake should not exceed 2, so as to avoid excessive cholesterol intake.
3) maintain a certain volume of food: a certain amount of food volume and quantity can reduce the psychological pressure, hunger and fear in reducing high-sugar, high fat, high-calorie diet at the same time, increase beans, soy products, stem vegetables (Such as celery, Chinese cabbage, rape), melons and vegetables (such as melon, bitter melon) and other cellulose, bulky, strong sense of fullness, low calorie food intake.
4) Proper drinking is the key to weight loss: In the process of diet control, if you limit the amount of drinking water, weight loss will be faster, but in the subtracted weight, fat accounted for only 13%, water accounted for 84%; Limit drinking water, although the speed of weight loss will be slower, but lost weight, fat will account for 25%, 75% water, the actual but more fat loss, weight loss will be better. Seven to eight glasses of boiled water (2000 ~ 2500 ml).
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