Alas, whenever I see such a problem, Dr. Lilac is very helpless. In order to lose weight and skip dinner, maybe you can persist for a week or a month, but can you persist for a lifetime?

What's more, if you stop eating carbohydrates and fats for a long time, or choose a similar extreme diet, there are certain health risks: reducing metabolism, affecting endocrine, causing eating disorders and gaining weight.

A balanced intake of nutrition is the most important thing. What really makes you fat is excessive calories. Instead of skipping dinner, it is healthier to eat seven points full.

If you want to lose weight, what you really need to do is here! 10 tips to help you!

1. Learn about fat first.

First of all, we must understand what we want to "subtract".

Fat is an indispensable tissue of human body. It can be used to buffer, maintain body temperature, store energy and maintain the normal activities of organs ... Therefore, the existence of a certain amount of fat is very important to the health of the body. So the thinner the better.

For ordinary people, it is better to control the body fat content of women at 20 ~ 25% and that of men at 15 ~ 20%.

You can consult a professional doctor or fitness institution to know your ideal body fat rate. If you don't want to be accurate, search for "body fat content" on the Internet and simply estimate your body fat content against the pictures.

Limit calories

The amount of calories consumed is related to the success or failure of losing weight. How much is appropriate to eat? A little—

Record the diet in the next three days (including one weekend, because most people will eat more on weekends) to provide basis for adjusting the diet structure.

The recommended daily calorie intake for white-collar workers, programmers and other light manual workers is 2654.38+0.500 kcal for men and 654.38+0.800 kcal for women.

According to the weight loss goal, estimate the daily calories needed, and then strictly control the intake.

Reject a low-fat diet

Yes, you are not mistaken. Studies have shown that a low-fat diet does not help to lose weight as expected compared with normal food.

Because a long-term low-fat diet is hard to stick to.

Compared with the same mass of protein or carbohydrate, fat contains more calories, and also has more satiety and satisfaction. Think about it, a cucumber, a plate of lettuce and a cake, a spoonful of ice cream, which combination makes you more appetizing?

Adopting a low-fat diet may make the diet less pleasant and lead to intermittent overeating, which is not good for health.

It is recommended that 30% of daily calories come from fat (if the energy supply ratio of fat is less than 20% or less, it is called a low-fat diet). According to this calculation, if you need 1 1,800 kilocalories every day, that means you can consume 60 grams of fat every day.

Reduce carbohydrate intake

Why?

When the body needs energy, it will first break down the original sugar supply. After the stored glycogen is exhausted, it begins to burn fat. Therefore, if the body's glycogen level is at a relatively low level, it will help us consume fat faster.

Because cellulose is not digested and metabolized by human body, when estimating carbohydrate intake, you need to subtract the content of cellulose in carbohydrates to estimate the amount of carbohydrates actually used by human body, which is what you should pay attention to.

In order to avoid the violent fluctuation of blood sugar, you can choose foods with low glycemic index. Vegetables, milk and miscellaneous grains bread are all good choices.

Besides, sugary drinks and so on, give it up.

5. Don't just look at the weight change.

Weighing scale can only tell you one thing-how much you weigh. But this simple number can't reflect the changes in your fat and muscle content.

What you need is a body fat meter to know your body fat content, or to estimate it by waist circumference.

For China people, the waistline of 85cm for men and 80cm for women is the warning line for abdominal fat accumulation. Once above this value, be careful.

adequate sleep

Adequate high-quality sleep can ensure the balance of hormone secretion in the body.

Poor sleep quality or insufficient sleep time will affect hormone secretion, and hormone level will affect the metabolic function of the body.

In addition, previous studies have shown that lack of sleep will make us more eager for high-calorie food.

Greedy and staying up late, still want to lose weight?

7. Carry out high-intensity aerobic exercise

High-intensity exercise requires more energy, and the human body will consume glycogen faster and then start burning fat. After high-intensity exercise, the body will still be at a high level of metabolism, and fat consumption will continue for some time.

It is recommended to do 150 minutes of high-intensity exercise every week. Time can be divided flexibly, for example, into five 30-minute or 15 10-minute movements.

The sports you can choose are fast riding, uphill running, fast swimming, and intensive strength training.

Of course, for people who don't exercise for a long time, step by step.

8. How long are the muscles?

More muscle means higher basal metabolic rate.

No matter what you are doing-standing, walking, taking a bath or something else-muscles are consuming energy.

Studies have shown that for every increase in muscle 1 kg, the daily basal metabolic calories will increase by 30 ~ 50 kcal.

In addition, large muscle groups can help burn more calories. It is recommended to exercise the muscle groups of legs, back and arms first, instead of doing countless sit-ups to increase abdominal muscles (abdominal muscles are smaller, so they consume less energy, and thick fat will also block the exposure of abdominal muscles).

9. Balanced nutrition

If you want to lose weight, you need to know how much fat, carbohydrates and protein you eat, and their respective proportions.

Learn to read the nutrient composition table of food and record the calorie and nutrient intake with mobile phone software.

If you think it's too much trouble to record your nutrient intake in grams, but still want to know how much you have eaten? Then please be familiar with the nutritional components of common foods in order to estimate "whether you have eaten too much" relatively accurately.

It should also be reminded that without sufficient water, the body cannot burn energy effectively. So drink plenty of water.

Don't eat too much after exercise.

For most white-collar workers, if you eat more snacks after exercise, reward yourself. Then the calories of these snacks may exceed the calories consumed by your previous 90 minutes of exercise, which means that those 90 minutes may have been wasted.

If you spend 90 minutes exercising every day and sit most of the time, you should eat less than 30 grams of carbohydrates after exercise. It is about equivalent to an apple or a pancake the size of a palm plus two spoonfuls of edamame.

Ok, these are some precautions about losing weight.

If you want to lose weight, I hope these suggestions are useful. If your diet structure or daily exercise plan needs major changes, it is recommended to consult a specialist in advance. At the same time, we should also pay attention to the personalized and healthy weight loss plan.

Refer to Dr. Lilac's popular science article:

Hao's 10 Tips to Help You Lose Weight.

Ruki, "Can you lose weight without eating? You must have made these six mistakes.

Editor/Li Huai