We have multiple channels to lose weight, one is to exercise more, and the other is to control our diet. But our goal is to lose weight, not to shape, nor to gain muscle. Therefore, exercise can give you less weight than dieting unless you can do both.
Why do you say that? Because we spend 1 hour on strength training or aerobic training, we can consume about 500 calories, while eating a fried chicken for about 10 minutes consumes more than 500 calories. Therefore, it takes far less time to lose weight and make a good diet than exercise, consumes less energy and is easier to complete.
However, diet choice is very important. You can choose high calorie or low calorie. Different choices can lead to different bodies.
How can we make a good diet, make it our friend and help us to become flat on the road of losing weight? We need to do the following:
1. Understand the nature of heat
Our body needs to consume calories, and 99% of the calories come from food. Therefore, in order to ensure the normal operation of the body, we can't stop eating completely, but we should know how much energy our body needs every day to eat a considerable amount of food.
2. Calculate your own calorie consumption
How can I know how many calories my body consumes a day, so as to calculate how many calories I need to consume every day?
We are going to the gym, some professional equipment or online to estimate and measure the basal metabolic value, and calculate the calories burned according to the daily activity coefficient.
Basal metabolic rate of boys =( 10x body weight) +(6.25x height) -(5x age) +5.
The basal metabolic rate of female students =( 10x body weight) +(6.25x height) -(5x age)-16 1.
* Weight is in kilograms, and height is in centimeters.
For example, if your basal metabolism is 1500 calories and you just commute to work every day, then your activity coefficient is about 1.2, and your total daily consumption is 1800 calories, then you can't consume more than 1800 calories. If you want to lose weight, you have to reduce your intake by 300 calories and control it at 1500 calories.
Some people say that I can only eat 1200 calories a day? Better not! Because the calorie intake can not be lower than the basal metabolism, otherwise the metabolism can not be carried out normally, and the body will gradually reduce the calorie consumption, which is not conducive to weight loss.
Know the calories of food
We have thousands of kinds of food, but most of them are high in calories, sweetness and fat, so you need to avoid eating these foods.
You can focus on foods with high satiety, low calories and low GI value. Therefore, we need to know the calorie value of various foods. Generally speaking, you can remember that coarse grains, high-protein and low-fat fish, eggs, high-fiber vegetables in dairy products, low-calorie fruits and various fungi can be eaten reasonably, while barbecues, desserts, fried foods and snacks can only be touched once a week.
With delicious and healthy food.
A healthy diet is not oil-free, salt-free or tasteless, but choosing reasonable food with delicious food. We can choose our favorite coarse grains as staple food, our favorite lean meat as protein, our favorite nuts as high-quality fat supplement, our favorite vegetables as vitamins and our favorite fruits as snacks.
You can also enjoy your favorite food during weight loss. For example, lunch example: brown rice+steamed taro pumpkin+carrot fried chicken breast+broccoli, rice can be a small apple.
Step 5 control the calories of food
Although many foods are low in calories, eating too much will make you fat. Just as sheep love to eat grass, they will become fat if they eat too much.
It is suggested to take 2-3 times g of carbon and water, 2 times g of protein, 20g of nuts or two spoonfuls of olive oil, 500g of vegetables and 1-2 of fruits as a diet.
6. Eat more than three meals
It is best to divide weight loss into multiple meals, because most of the foods in fat-reducing meals are low-calorie foods, so they are particularly easy to digest, which will make the body feel hungry in about 2-3 hours. Therefore, we'd better divide our daily food into multiple meals. For example, if we plan to consume 1 1,500 calories a day, it can be 300 calories for breakfast, 500 calories for dinner, 500 calories for lunch, 0 calories for dinner and 300 calories for dinner, so that the stomach can always be supplemented with food and reduce hunger.
Losing weight is not a war of hunger, but a duel of wisdom. See who can make himself eat well and win the competition at the same time, instead of struggling in the circle of dieting and losing weight every time, recovering his diet and gaining weight. So, did you eat?