During weight loss, these small details determine the speed of your weight loss!
During weight loss, these small details determine the speed of your weight loss! Stick to these little things, and your weight loss rate will be more than 30% faster than others.
Details 1. Sufficient protein supplement
During weight loss, protein can supplement the nutrients needed by the body, and it can also make the body spend more calories to break down protein, promote amino acid synthesis to muscle, improve body metabolism, and speed up weight loss.
People with adequate protein intake will be fuller longer and less likely to overeat. Match 1.5g of protein per kilogram of body weight per day. For example, a person with a body weight of 50kg needs to supplement more than 75g of protein a day. Protein food is mainly obtained from meat food and egg food, and the absorption efficiency will be effectively improved. We need to divide the intake into multiple meals, so that the utilization rate will also increase.
Detail 2. Ditch the snacks at home and office
Many people gain weight not because they eat too many calories in three meals, but because they eat too many snacks and afternoon tea, which causes the calories to explode. 100g of potato chips is as high as 500 calories, a cup of caramel milk tea is 400-600 calories, a 100g fried chicken is no less than 300 calories, and a bowl of 100g rice is only 128 calories. card around.
Over-processed foods, such as potato chips, chocolate, milk tea, cakes, popcorn, and biscuits are all unhealthy foods with high calories. They will not only increase the burden on the body's organs, affect the level of functioning, but also accelerate the body's weight gain and aging.
If you can empty your home and office snacks and only eat three meals a day, you can reduce a lot of unnecessary calories in a day, and your weight loss will speed up.
Details 3. Three meals at a time, chew slowly
Develop the habit of regular meals, which helps the digestion and operation of the stomach and intestines, and avoids the body hoarding calories every time you eat. People who eat fast are prone to overeating accidentally, slow down the speed of eating, and develop the eating habit of chewing and swallowing slowly. A meal of more than 20 minutes can help control calorie intake, promote the release of dopamine, and make you feel full in time .
Details 4, eat the staple food skillfully
The staple food carbohydrate is the food that many people who lose weight are afraid of, because carbohydrates can promote the rise of blood sugar and help the synthesis of fat. If the intake of carbohydrates is eliminated, the body will be deficient in nutrients, muscle will be lost, and the body's metabolic level will also decline.
It is recommended that 3-4g of carbohydrates per kilogram of body weight per day, while the carbohydrates in vegetables and fruits will be relatively small, we need to supplement the staple food to meet the body's demand for carbohydrates.
How to eat staple food to supplement body nutrition and avoid fat synthesis at the same time? The answer is the combination of coarse grains and fine grains. Rice, steamed bread, and bread belong to fine grains, while corn, sweet potatoes, yam, brown rice, oats, and beans belong to coarse grains. Supplementing the two in a 1:1 ratio can supplement the body with various dietary fibers, vitamins, Nutrients such as minerals can also slow down the rate of blood sugar rise, improve satiety time, and help lose weight.
Detail 5. Go to bed earlier
Sleep and rest will affect the body's metabolic level, thereby affecting the speed of weight loss. As long as you go to bed regularly and go to bed before 23:00, your body functions can be effectively repaired, your leptin level will increase, and your body’s metabolism and fat burning rate will also increase.
For those who insist on going to bed early, you can get up earlier the next day, your mental state will be more abundant, your physical vitality will be slow in the morning, and your metabolic level will also improve.
Further reading:
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