(Baidu knows the group)
First, in the process of losing weight, people are often easily led by these wrong views on losing weight, and as a result, they have entered the misunderstanding of losing weight.
(1) No breakfast.
Some people mistakenly think that skipping breakfast can reduce calorie intake, thus achieving the goal of losing weight, but they don't know that skipping breakfast is extremely harmful to the human body, unhealthy and will also affect the day's work.
(2) Fat is the twin brother of obesity. Only by "insulating" with fat can we get a slim figure.
In fact, fat does not always play a negative role in the process of losing weight. Edible fat can not only be quickly converted into fat and stored in the body, but also the decomposition of fat can inhibit the synthesis of fat in the body to some extent.
In addition, fatty foods are resistant to digestion and hunger, which can reduce the intake of starchy foods and snacks and play a positive role in weight loss. Therefore, eating the right amount of fat not only does not affect the body shape, but also is beneficial to bodybuilding.
(3) Obesity is the accumulation of nutrition, so you can't eat nutritious food.
In fact, the reason why some people are obese is not a single accumulation of nutrients, but largely because they lack nutrients that can convert fat into energy in their diet. Only when energy is released in human body can we lose fat. In the process of transforming body fat into various energy, a variety of nutrients are needed. Especially vitamin BT, vitamin B2, vitamin B6 and nicotinic acid also have certain effects. Without these nutrients, the fat in the body will not be easily converted into energy, which will lead to the accumulation of body fat and obesity. Because vitamin Bт is an essential coenzyme in the process of fat metabolism, it can promote the oxidative decomposition of fatty acids into mitochondria and improve the oxidation rate of fat. Lack of vitamin Bт will lead to disorder of lipid metabolism, accumulation of lipid substances in muscle fibers and liver, obesity, fatty liver and other diseases. Therefore, timely supplementation of vitamin Bт to obesity and fatty liver caused by vitamin Bт deficiency has a good effect on obesity and fatty liver. The "Bolimei" nutritional granules developed by Wanboli Company of China Agricultural University have applied the biotechnology researched by the National Ninth Five-Year Scientific and Technological Project, and optimized the combination of this nutrient and other nutrients in animals, so that the human body can absorb and utilize them more than 96%. It is an excellent nutritional food for obese people and patients with moderate and mild fatty liver.
(4) Keep walking or jogging for at least 30 minutes at a time to lose weight, because fat usually starts to burn after 30 minutes, and the first 30 minutes are the sugar consumed by the body!
(5) Put more seasonings when cooking.
Hearsay: Adding more seasoning when cooking can stimulate the brain and achieve satiety, thus reducing eating.
The fact is clear: the seasoning itself contains high calories. For example, the GI value of pepper is as high as 73, and the calorie is 378 calories; The calorie value of curry is surprisingly high, reaching 5 12 calories; 30 grams of hot sauce also has 50 calories.
However, the GI and Kcal of rice porridge are only 57 and 7 1 respectively. Therefore, it is very likely that the calories of the extra seasoning you eat are higher than normal, which is really not worth the loss.
(6) completely break with fat
Hearsay: all animal fat will be converted into human fat after eating, which is a taboo to lose weight.
The reason is clear: fatty foods are not easy to digest, which can reduce the intake of starchy foods and snacks and play a positive role in losing weight. In addition, the fat in food will not be quickly converted into fat and stored in the body, and the decomposition of fat can inhibit the synthesis of fat in the body to some extent. Therefore, eating the right amount of fat not only does not affect the body shape, but also is beneficial to bodybuilding.
(7) Eat more spicy food
Hearsay: spicy and exciting food makes you feel full after eating a little, so it has the effect of losing weight.
The reason is clear: eating Chili should be combined with the local climate characteristics. The climate in the south is humid and cold, and you need peppers to supplement your body. But the weather in most parts of the north is dry, which is not suitable for eating spicy food for a long time. Eat spicy food to lose weight, which will affect the stomach for a long time, leading to stomach pain and even gastric bleeding. Eating too much irritating food will also make the skin rough and even acne, so be careful!
(8) Drink strong tea to increase the weight loss effect.
Hearsay: drinking strong tea and coffee can lose weight.
The reason is clear: drinking strong tea before meals will aggravate the symptoms of gastric ulcer and duodenal ulcer for people with bad stomach. Drinking strong tea after meals, tea alkaloids stimulate the central nervous system, improve the metabolic rate of human body, promote gastric juice secretion and food digestion, but accelerate the speed of hunger, and soon want to eat, but also reduce fat!
Second, usually pay attention to: 1, stand or walk for about 15 minutes after meals, because this time is the time for your stomach to digest food and colleagues to absorb nutrients in the gastrointestinal tract. Walking can make blood circulate all over the body, so as not to leave most nutrients in the nearest place to the gastrointestinal tract. Otherwise, it will grow fat in the abdomen, buttocks and legs!
2, eat less or not before going to bed, because if you eat at this time, it will basically not be consumed, and there will be fat in the body, which is not good for the stomach!
Third, pay attention to diet.
* Eating is eating. Concentrate on eating, don't read, don't watch TV, and don't count the bills.
* Eat in the same room at home, whether it's three meals or snacks.
* Turn eating into a special time, dim the lights, put beautiful tablecloths and tableware, and put flowers on the table.
* Drink a bowl of thick soup or clear soup with rich nutrition and low calorie before meals, so that you can fill your stomach first and you won't eat too much when you eat.
Try to eat something when you feel stressed, take a few deep breaths to relax yourself, and drink a cup of hot tea to calm yourself down.
* Control your emotions.
Don't leave food on the table-who can resist the temptation?
* Dietary ration. Eat only the right amount of food at a time. Before you want to continue eating, ask yourself, "am I still hungry?"
* Eat more carbohydrates (such as vegetables and grains), and a healthy diet will make you feel good.
* Enjoy every bite of food slowly. Chewing slowly makes you feel more fun from eating, which also means that you won't overeat.
* Remember this rule: it takes about 20 minutes for the brain to have a full response. Please slow down the eating speed to adapt to the body's internal regulation system.
* Clear the table immediately after eating, and avoid eating casually when you are not hungry.
If possible, ask someone else to help you wash the dishes after dinner. You may find yourself standing in the kitchen absently eating the rest of the meal, and when you realize this, you have taken the equivalent of eating another meal!
* Leave home immediately after eating. When you come back, you will feel refreshed and ready for a wonderful evening.
* Arrange three meals. If you feel hungry before you want to eat, you may want to go out for fast food or pick up the food at hand.
* Don't worry too much about the food you can't eat. There are many foods you can eat at any time: juicy grapes, delicious pies and whole wheat bread-as long as you don't overdo it.
* Healthy food can completely replace high-calorie food. Please remember that healthy and beneficial food can make you healthier and stronger.
* The same meal content is enough once. A good suggestion is that changing the contents of three meals often will make you "eat" richly and have endless fun.
* Hide high-calorie foods in opaque boxes. If you can't see the cookies, you won't be so irresistible to temptation. This kind of resistance will be once, twice and three times. ...
* Keep healthy food within a certain range, such as delicious fresh fruit.
* Buy fresh food immediately like Europeans, don't buy rich food at once and "save it for later", and put the extra food in a place that is not easy to find.
* Give up the food you don't want to eat! Just because you're a good cook doesn't mean you have to eat by yourself. Why not consider giving cooked food to neighbors' children or elderly relatives?
* Don't sit in the car munching, otherwise, you will have consumed a lot of calories when you park.
* Use cheese and meat as condiments. Don't take these high-fat and high-calorie foods as the main content on the table. Healthy foods such as whole wheat bread, vegetables and grains are the protagonists at the table.
* Don't skip meals. Skipping meals will make you more enthusiastic about fat and sugar foods, and skipping meals for too long will also slow down your metabolism.
* Limit caffeine intake. A few cups of fragrant coffee may cheer you up, but later you may be irritable and anxious, so you still eat a big meal!
* Make a healthy breakfast recipe every weekend, and check whether you have implemented the contents of the recipe next week?
* Brush your teeth immediately after eating, and you will be happy to keep it when you feel fresh.
Whatever you do, don't forget to have breakfast. Many overweight people have one thing in common-they don't eat breakfast. A hearty breakfast will help you control your appetite and the speed of your body's metabolism for the rest of the day.
* Try to get up early 10- 15 minutes, which won't ruin your sleep, but you can have enough time to eat breakfast according to the contents of the recipe.
* Beware of high-calorie beverages, including alcoholic beverages.
Fourth, the daily heat required by the human body (that is, the heat required for basic metabolism)
The total calorie intake of a normal person should be 2000 calories a day, and people who exercise can increase it appropriately. The following table lists the daily intake of various ingredients and their calorie ratios: (Among them, each gram of fat contains 9 calories; Each gram of carbohydrate contains 4 calories; Protein contains 4 calories per gram).
Fat is less than 65g, and 585 calories are less than 30%.
Carbohydrate 300g 1200 calories 60%
Protein 47g 188 has 9.4% of heat.
Other 27 calories 2.6%
Control fat intake
Fat is an indispensable part of human body. Fat is divided into saturated fat and unsaturated fat. The problem with saturated fat is that it stimulates the body to increase cholesterol production. Unsaturated fat can only lower cholesterol in the blood. Fat cattle, pork and full-fat dairy products contain more saturated fat; Corn oil, sunflower oil, peanut oil, olive oil and vegetable oil are all unsaturated fats. The daily fat intake recommended by experts is 65g, which is equivalent to a piece of meat the size of a cigarette case.
Supplement the right amount of vitamins.
Vegetables and fruits contain a lot of vitamins and minerals, which are essential to supplement human energy. If you eat 6- 1 1 servings of carbohydrates every day (each serving is equivalent to a piece of bread), then you should eat at least 3-5 servings of vegetables (each serving is equivalent to a pot of lettuce) and 2-4 servings of fruits (each serving is equivalent to a medium-sized apple).
Usually at rest), called basal metabolic rate (BMR). Other people's activities are based on this. I calculated that your basic calorie consumption is 2800K K K. If you sleep for 8 hours, watching TV and walking at other times is at least 500 K. Walking for one and a half hours is about 500 K. Jumping rope for 35 minutes is equivalent to jogging 100 minute. You spend about 4300K a day, and eating is 65438+.
Daily calorie requirement for adults =
The basic heat required for basic metabolism of human body+the heat required for physical activity+the heat required for digesting food.
Heat required for digesting food = 10%x (minimum heat required for basic metabolism of human body+heat required for physical activity)
Daily caloric requirement of adults = 1. 1x (minimum basal caloric requirement for basic metabolism of human body+caloric requirement for physical activity).
Daily calorie requirement of adults
Male: 9250- 10090KJ
Female: 7980-8820 kJ
Note: The daily calories provided by food should not be less than 5,000-7,500 kilojoules, which is the least energy to maintain normal life activities.
A simple algorithm for basic calorie metabolism of human body
Woman: basic calories = weight (kg) x 9
Man: basic calorie (kcal) = weight (kg) x 10.
Accurate calculation of basic calories required for basic metabolism of human body
female
Age formula
18-30 years old 14. 6x weight (kg) +450 3 1-60 years old 8. 6x body weight (kg)+830 over 60 years old 10. 4 times the weight (kg) +600
man
18-30 years old 15. Twice body weight (kg) +680 3 1-60 years old 1 1.5 times body weight (kg) +830 13.4 times body weight (kg)+490 over 60 years old.
Five, how to eat not fat, but also help to lose weight.
Vegetables: asparagus, broccoli, Chinese cabbage, radish, celery, cucumber, onion and tomato.
Fruits: apples, grapes, lemons, mangoes, oranges, pineapples, strawberries, almonds, bananas, cherries, cranberries, grapefruit, guava, kiwi, lychee, papaya, etc.
Nuts: Brazil nuts, chestnuts, coconuts, macadamia nuts, peanuts, pinecones, walnuts, etc.
Because they are negative energy foods, the human body consumes more calories to digest them than they provide to the human body, so the more you eat, the thinner you get!
Six, common diet food recommendation
garden stuff
Amorphophallus konjac:
Amorphophallus konjac not only contains a variety of nutrients, but also contains a special substance-mannan, which is rare in other plants. Sugar has the characteristics of high expansion, high elasticity and high viscosity. Amorphophallus konjac and its processed products can not only absorb gastric juice, reduce appetite, but also produce satiety. Medical research shows that konjac has the special effect of lowering cholesterol, triglyceride and blood sugar, and it is an ideal diet food today.
Wax gourd:
Wax gourd does not contain fat but contains sodium salt, which has the function of diuresis and dampness elimination. Most obese people have more water in their bodies and muscle weakness. People often make soup with wax gourd, which has obvious weight loss effect. In winter, 30 grams of dried winter melon peel can be boiled in water to get juice to lose weight. Wax gourd: It contains vitamins, protein and minerals needed by human body, but it does not contain fat. It has diuretic, defecation, diuretic and laxative effects, so obese people can gradually lose weight by eating more melon.
Cucumber:
Cucumber contains malonic acid, which can inhibit the conversion of carbohydrates and sugars into fat. Obese people often eat cucumbers to lose weight. Cucumber also contains more fine fiber, which can promote gastrointestinal peristalsis, increase defecation and reduce the absorption of cholesterol.
bean sprout
Sweet and cool, containing more plant protein and vitamins. Boiling, frying, cooling and frying often help to eliminate boredom, diuretic and lipid-lowering.
bamboo shoots
Cold Grains is a famous vegetarian dish, which contains protein, a lot of cellulose and a little fat. In the market of spring, summer and winter, you should always cook with meals, which can reduce weight and prevent cardiovascular diseases.
Potatoes:
The fat content of potatoes is only 0. 1%, which is the fat in all hungry foods at present.
The content is the lowest, and obesity is mainly caused by excessive body fat. Eating potatoes every day can reduce.
Fat intake gradually metabolizes excess fat, thus achieving the effect of losing weight.
White radish: contains mustard oil and amylase, which can help digestion and promote the metabolism of various fatty substances in the human body, thus preventing them from accumulating under the skin.
Small carrot
Sweet and cool, rich in autumn and winter. Has the effects of relieving boredom, expelling qi, resolving phlegm and relieving cough. In recent years, it has been found that it contains choline, which can reduce blood fat and blood pressure and is beneficial to lose weight. It is advisable to cook food often in the market season, or eat it cold, or make it into dried radish, which can be eaten for many years.
bamboo shoots
Cold Grains is a famous vegetarian dish, which contains protein, a lot of cellulose and a little fat. In the market of spring, summer and winter, you should always cook with meals, which can reduce weight and prevent cardiovascular diseases.
Leek: It contains tough crude fiber, which can moisten the intestines and relieve constipation, and can eliminate excessive protein and fat in the intestines.
bean products
Tofu: It is not only nutritious, but also delicious. protein is of high quality. It can replace high-fat meat and chicken, and is suitable for frying, frying, steaming, stewing, boiling and soup making. Every 30 grams of tofu contains only 25 calories.
Soymilk: This is the best food for women, especially menopausal women. Because it is rich in phytoestrogens and protein, it tastes like milk. A bowl of 240 grams of sugar-free fresh soybean milk has only 150 calories and 3 grams of unsaturated fat, which is very beneficial to people.
fruit
Banana: rich in potassium carbonate, it helps to protect the heart, make people strong and lower blood pressure. Few other fat-free fast foods with only 60 calories can satisfy people's love for sweets like bananas. If you mix an iced banana in the freezer with half a cup of apple juice, this fat-free delicious food only contains 120 calories.
Pineapple: Two large pineapples weighing about1.80g are rich in flavor and fiber, which fully meet the daily vitamin C requirement recommended by medicine, and contain only 70 calories and no fat.
Pear: Wash pears and eat them raw with skin, which can increase fiber and get a variety of vitamins. A crisp and juicy pear contains only 50 calories and the fat is less than 1 g.
Apple: Although fat and calories are higher than pears, protein, calcium, phosphorus, iron and carotene are higher than pears, and they are also rich in cellulose. In addition, apples contain malic acid, pectin, tannic acid, tartaric acid and other ingredients, which can lower the cholesterol in the human body.
Melon: A bowl of melon cut into small pieces contains more beta carotene than half a cup of orange juice, contains vitamin C equivalent to half a cup of orange juice, and contains only 40 calories, less than 1 g of fat.
aquatic product
Kelp: The fat content is very low, and the calories are not too high. Most importantly, kelp is rich in iodine up to 24 mg per gram, which is an important weight-loss mineral. Because iodine plays an important role in the secretion of thyroxine, thyroxine can control human energy metabolism. Iodine deficiency can lead to low basal metabolism. At this time, even if you don't eat much, it is easy to make people obese. Kelp also contains high calcium, iron and vitamins, which is very beneficial to human body and is a cheap and easy-to-get weight loss product.
Dried cuttlefish: 50g dried cuttlefish contains only 120 calories, including protein and iron, which is delicious.
Tuna: Half a bowl of tuna with soup has only 120 calories, 2.5g of fat and 23g of protein.
Shrimp: Although the cholesterol content is higher than that of shellfish, it is low in saturated fatty acids and contains a small amount of omega-3 fatty acids that protect the heart. 100g prawns contain only 80 calories, and the fat is less than1g.
Puffed fish fillet: 30 grams of puffed sashimi contains only 80 calories and almost no fat.
Egg
Duck breast: a 120g peeled roast duck breast, with only 190 calories and 5% fat, but rich in trace elements such as zinc, iron and vitamin B. ..
Egg drop soup: Egg drop soup is nutritious and delicious. Drinking egg drop soup before meals can control appetite. When cooking soup, only egg white is used instead of whole eggs, which is a low-fat and low-calorie soup. A bowl of this soup contains only 90 calories, 1 g fat.
Condiments: fat-free dried Chili, ginger, garlic, chopped green onion, onion and so on. All of them have only 1-2 calories, which can not only add flavor to noodles, rice and vegetable salads, but also contain some special ingredients, which have a good health care effect on human body.
Vinegar:
In recent years, in some European and American countries, it has become fashionable for obese men and women to drink vinegar to lose weight, because vinegar contains a variety of amino acids, which can not only eliminate body fat, but also promote the smooth metabolism of sugar and protein. Relevant data show that drinking10 ~15ml vinegar every day can reduce weight by 2 ~ 4kg within one month.
garlic
Some scholars in Nigeria fed mice with greasy feed. After a period of time, they found that the cholesterol content in blood, liver and kidney of mice increased significantly. But when some mashed garlic is added to the feed, their cholesterol content no longer increases. These scholars believe that enzymes are involved in the synthesis of fatty acids and cholesterol, while garlic only prevents the formation of enzymes. Therefore, garlic can treat obesity.
pepper
The research team of Kyoto University in Japan found that capsaicin can prevent obesity. Capsaicin seasoning can promote fat metabolism and prevent fat accumulation in the body.
Tea;
Tea can not only relieve boredom, but also lose weight, especially the stronger the tea, the more obvious the effect. In Japanese, French and other places, Pu 'er tea produced in China and Oolong tea produced in Fujian are particularly popular. Experiments show that obese people drink three cups of Pu 'er tea every day, and after one month, their blood lipid drops and their weight drops, which is called "scraping camellia oleifera" by French girls. In Japan, oolong tea is called "bodybuilding and slimming medicine".
wood ear
Sweet and cold is also a famous vegetarian food with high protein, low fat, multi-fiber and multi-minerals. In recent years, it has been found that it contains a polysaccharide substance, which can lower blood cholesterol, lose weight and fight cancer. Its dried products can be boiled for many years, or often cooked in soup.
hawthorn tea
Maslinic acid is sweet and sour, slightly warm, and rich in calcium, vitamin C, citric acid and other ingredients. Has the effects of promoting digestion, reducing blood lipid and preventing arteriosclerosis. Making tea often instead of drinking tea helps to lose weight.
Red lotus leaf tea lotus leaf: Lotus leaf collected from wild red lotus in Heilongjiang Province has obvious effects of reducing blood fat, resisting virus, reducing fat, expelling toxin and clearing intestine. Therefore, lotus leaf is also called "gastrointestinal scavenger"
Rose: It has a strong aroma, beauty beauty, dredging meridians, regulating liver and spleen, regulating qi, blood and stomach. Luoshenhua: native to India, it has remarkable effects in antibacterial, digestive, moisturizing and laxative, and its medicinal value is immeasurable. Cassia seed: improving eyesight, nourishing liver and kidney, relieving latent heat, nourishing yin and producing essence.
Luoshenhua: native to India, it plays an important role in antibacterial, digestive, moisturizing and laxative, and its medicinal value is immeasurable.
Cassia seed: improving eyesight, nourishing liver and kidney, clearing heat and nourishing yin, moistening intestines and relaxing bowels.
Efficacy: Red lotus leaf tea can make your stomach smooth and expel toxins.
5 The difference between red lotus leaf and common lotus leaf
According to the determination of scientific personnel, wild lotus leaves in Heilongjiang Province not only contain anti-mitotic alkaline components such as alkaloids, ketones, citric acid, malic acid, gluconic acid, oxalic acid and succinic acid, but also have higher content than other medicinal plants and other lotus leaf varieties, among which more than ten alkaloids such as nuciferine have been detected.
The content of nuciferine in common lotus leaves is 8 %- 10% higher than that in common lotus leaves. Wild lotus leaves in Heilongjiang have been baked in alpine maritime climate and volcanic geological original ecological environment, showing strong viability, stable genetic traits, high fertilizer absorption rate, and various parts of flowers, stems and leaves are generous and plump, among which there are more than ten kinds of lipid-lowering components-active alkaloids (mainly nuciferine), and the overall content is higher than others.
Lotus leaf:
Lotus leaf contains nuciferine, nuciferine, protonase, quercetin, lotus leaf flavonoid glycoside and so on.
Clinical observation shows that obese people often take lotus leaf porridge, and the weight loss effect is remarkable. Dry in winter
Lotus leaves and fresh lotus leaves used for drinking tea in summer are very effective.
Lotus leaf tea
Sweet, slightly bitter, flat. It is not only a good product for clearing away heat and relieving summer heat, but also can lose weight by drinking it regularly. Replacing tea with fresh lotus leaf 50- 100g (dry product 25g) every day for 3 months can significantly reduce body weight.
Corn silk:
Corn silk has diuretic, cholagogic and antihypertensive effects, and dried corn silk is used.
10 ~15g, soaked in 250ml boiling water, has diuretic effect and reduces cholesterol accumulation in the body.
Use, and have the effect of losing weight.
Other foods
Coconut sugar:
People who like sweets often like to eat fat meat, which can satisfy these two desires. Put coconut sugar in your mouth, and it will taste like cream in a few minutes. 15g coconut candy contains only 60 calories and 2.5g fat.
Herbal jelly:
Put 2 spoonfuls of defatted jelly cut into small pieces into an ice glass, add appropriate amount of sugar cubes and ice cubes, and it is cool and refreshing, with only 70 calories.
Rice noodles:
Rich in carbohydrates, low-fat or fat-free, with a small amount of protein. A bowl of boiled or steamed rice noodles contains only 150 calories and no fat. Can be eaten with fried vegetables with slimming effect such as cabbage, cauliflower or parsley.
The seed of Job's tears.
Sweet and cool has always been a good medicine for eliminating dampness and swelling. Its dried products can be eaten in porridge and soup all year round.
Papaya:
Papaya juice contains two kinds of biological enzymes, one is papain, which can decompose protein into amino acids, and the other is lipase, which has a strong ability to decompose fat. Therefore, obese people often eat papaya, which has a certain effect on weight loss and lipid reduction.
Plum:
Plum is an alkaline food rich in organic and inorganic acids, especially containing a lot of citric acid, which has a good effect on the metabolism of heat energy. Some experts believe that plums are the best food to lose weight, and losing weight with plums and their products is all the rage in Japan and other countries.
Seven, height and weight standards (adjusted according to the situation in China)
1. The general calculation for adults is the male height minus 105, and the unit kilogram is 4400px- 105=7 1 kg, and the upper and lower 10 kg are normal.
2. Adult women are generally thin110,4400 px-10 = 66 kg, and the upper and lower 10 kg is normal.
4. 10- 18 years old Due to the rapid development, it is generally adopted that the body mass index index weight kg (kg or kg) is divided by the square of height m (m), that is, 65kg divided by the square of 1.76 is equal to 2 1.
The normal value is: 18-24.5, the value below 18 is thin, and the value above 24.5 is heavy.
Eight, what to do is best to have a plan!
Set goals (ideal or standard weight). Write it on paper and stick it where you can see it every day.
Keep a diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.
Drink more water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be said that it is the most suitable drink for dieting.
Have perseverance and perseverance. In the process of moderate dieting, don't "try" but "stick to it". Restrain your appetite in front of delicious food, enough is enough.
Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
Diet should be light. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
Eat fruits and vegetables often. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.
Persistence is the key to losing weight. I wish you success in losing weight!
Hope to adopt!
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