Heat is very important in the process of weight loss. A little inattentiveness will make losing weight worse than this. Someone is very careful. Anything you eat must calculate calories, but the effect of losing weight is still not good. Things, look down with Xiaobian.
The nutrients in our daily food are divided into six categories: protein, fat, carbohydrates, vitamins, minerals, and water. The first three (proteins, fats, carbohydrates) are energy substances, meaning that they can give life to the human body. Provide energy. The next 3 (vitamins, minerals, and water) do not contain energy and do not supply energy, so ingestion will not convert into fat.
Healthy dietary ratios are definitely better than those of Hu Haisai and Hushao. The dietary control we are talking about, that is, the need to calculate the total calorie intake per day based on information such as weight, gender, daily activity, etc. Then, according to the scientific proportion, the intake of carbohydrates, proteins, fats, and trace elements is determined to match their daily meals. Carbohydrates, proteins and fats are called 'three major macronutrients'. It is called three macros calculation method.
First, calculate your total daily calorie consumption.
Total calorie expenditure = basal metabolic rate × activity factor
Only by knowing your own basal metabolism can you know the basic amount of your daily 'energy consumption'.
The basal metabolic rate (BMR) refers to the lowest energy consumption of the human body to maintain life, that is, the body is in a quiet condition (18-25 degrees Celsius) after fasting for 12 hours, in the early morning, lying in a relaxed, sober state, not in spirit Stress, muscle activity, food and ambient temperature affect energy metabolism.
Due to differences in gender, age, body surface area and other factors, the basal metabolic rate may be affected. The basal metabolism generally accounts for about 60% of the total energy expenditure, and the daily activity accounts for 15% to 30% of the total energy consumption. In addition to basal metabolism, Daily activities are the main aspects of human energy consumption. People with similar physiological conditions have similar energy consumption in basal metabolism. However, there will be significant differences in total calorie consumption due to different daily activities.
How to make a reasonable diet
Eating should be regular, don’t overeat, and don’t miss meals
The basic principle of dietary weight loss is low energy, low fat, moderate quality protein, carbohydrates, such as cereals, and the increase in the proportion of fresh vegetables and fruits in the diet.
Put the main carbohydrates in one day after exercise
This is because the burning of fat is dependent on carbohydrates. Taking carbohydrates after exercise can prevent your blood sugar from getting too low and it can keep you from losing muscle. Muscle breakdown is inevitable, but you In addition to drinking BCAA, eating protein powder, supplementing carbohydrates is also important.
Choose the right diet
Breakfast, lunch, dinner, The number of meals eaten in a day is common, but you can also choose to eat small meals, that is, to eat the same amount of food five times, so that there will be more snacks in the morning, afternoon snacks Eating a small, multi-meal diet has certain benefits for maintaining blood sugar stability. It is a healthy way to lose weight. For those who have dietary weight-loss goals, choosing the number of diets that suits them is good.
Compliance with the 'twenty-eight rule'
The '28 rule' is to divide the amount you need to consume in accordance with the 28th: Eight points for a healthy meal, two points for a snack or something, and make yourself happy.
