5 weight loss diet tips, stick to a month, the weight loss is much faster than others

As the saying goes, three points of training and seven points of eating, during weight loss, eating is more important than training.

However, a weight loss diet does not mean that you need to go on a diet too much. When you are always starving yourself, which leads to malnutrition, hair loss, anemia, amenorrhea and other phenomena, such a weight loss diet cannot deviate from our original intention of healthy weight loss.

And there are also many foodies. Many people can't keep their mouths shut during weight loss, but they don't know it. A lot of times, we always underestimate the calories of food, thinking that a cup of milk tea, a cake, a fried chicken is not much, but these foods are typical calorie bombs, they are rich in fat and high in calories, which will make you The weight loss business was in vain.

A healthy fat-reducing meal requires a reasonable calorie range, balanced nutrition, and a diverse diet, so that you can lose weight while eating.

Today, Xiaobian shares 5 fat-burning secrets. If you stick to it for 30 days, you can lose weight!

1. Download a calorie calculation APP

There are many food calorie calculation apps on the Internet now, which can let you know how many calories in food. You can record your progress according to your daily diet to see how much your calorie intake is and whether it exceeds the standard.

Generally speaking, our daily calorie intake needs to be lower than 400 calories of the total metabolic value of the body in order for the body to break down fat. However, our calorie intake cannot be lower than the basal metabolic value, otherwise the body will feel abnormal energy, thereby reducing metabolism to protect itself. Therefore, our daily calorie intake must be greater than 1300-1400 kcal to meet the body's basal metabolism.

2. Choose healthy cooking methods

The same ingredients, different cooking methods, have different calorie values. The calorie difference between fried chicken and boiled chicken breast is several times. And the combination of a fried chicken + a cup of milk tea may make your calorie value for the day exceed the table, causing you to no longer be able to eat other foods, your hunger will be very strong this day, and it is easy to overeat.

And a boiled chicken breast + a vegetable + a staple of coarse grains is only equivalent to the calories of a fried chicken. This combination can make you feel full and reduce your body's hunger.

During weight loss, we need to reduce the hunger of the body in order to reduce the chance of overeating and maintain the body's metabolic level. Then we need to choose healthy and natural ingredients, and the cooking method should be as light as possible, so as to maintain nutrition and control the heat of ingredients.

3. Supplement high-quality protein

Supplementation of protein foods can increase the thermic effect of food, allowing the body to consume more calories to break down. Protein is composed of amino acids, which can provide nutritional support for muscle maintenance and growth, thereby maintaining the body's metabolic level.

During weight loss, we should not ignore protein supplementation. We need to supplement 1.2-1.5g of protein per kilogram of body weight. Generally, the protein content of meat food will be relatively high, while the protein content of staple food, vegetables and fruits will be relatively low. We can choose low-fat lean meat and chicken breast to supplement protein, or we can supplement from egg food and dairy products.

4. Reduce the intake of refined grains and replace them with coarse grains

What are fine grains? It is the processed staple carbohydrates with a high glycemic coefficient, such as rice, noodles, steamed bread, etc., which are all refined grains. A high glycemic coefficient will promote insulin secretion, thereby promoting fat.

Coarse grains can also provide nutrients such as carbohydrates, dietary fiber and other nutrients that the body needs, and the glycemic coefficient is slow, the satiety time is long, and it is not easy to be digested, which helps to inhibit the growth of fat and promote gastrointestinal motility.

Therefore, we can reduce the intake of fine staple foods and replace them with whole grains, so that the speed of weight loss will be improved. Recommended coarse grains are: brown rice, oats, potatoes, beans, corn, etc.

5. Drink plenty of water

Water has no heat, which can speed up the operation of the body and promote the discharge of garbage. Drink water before meals, drink water 1 hour after meals, take the initiative to drink more water every day, drink more than 2L of water, so that the stomach is in a saturated state, which can effectively avoid the appearance of "false hunger", reduce the probability of overeating, and thus improve the speed of weight loss .

5 weight loss diet tips, stick to a month, you will find that the weight loss rate is much faster than others.

Further reading:

5 ways to improve body metabolism, promote fat consumption, and lose weight unconsciously

Fat loss experts teach: 5 fat burning tips, adhere to 90 days, lose 30 pounds

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