The core principle of weight loss is to keep the body's energy metabolism in a negative balance, that is, on the one hand, reduce energy intake, on the other hand, increase energy consumption. The main source of energy in food is carbohydrates, that is to say, three meals a day should be "light energy", and the weight of carbohydrate-rich foods should be reduced as much as possible, and the types of carbohydrate-rich foods should be reasonably selected.

Foods rich in carbohydrates, which we often say are staple foods, mostly come from cereals, such as rice, noodles, porridge, rice flour, potatoes and miscellaneous beans. Flour and rice, such as rice flour and porridge powder, should be reduced in weight loss, because flour and rice is high in calories, which is quickly decomposed into glucose after eating, so that blood sugar fluctuates quickly, the glycemic index is high, and it is easy to store as fat; The staple food is whole grains and miscellaneous beans. Whole grains include millet, brown rice, oats, black rice and quinoa. Miscellaneous beans include red beans, mung beans, kidney beans and flower beans. Both of them can provide energy needed by human body, with low glycemic index, which is beneficial to weight loss. They also contain more B vitamins and dietary fiber, and their nutritional value is much higher.

In busy life, it is suggested that you follow the principle of "light energy" for three meals, which can consciously increase the intake of coarse grains in staple food. In the cooking process, coarse and fine grains are matched, and the staple food per meal is less than 200 kilocalories.

Second, cultivate a balanced diet.

Many people think that obesity is overnutrition, so we should eat less and reduce nutrient intake. Actually, this is a misunderstanding. Obesity is the result of metabolic disorder, including overnutrition and malnutrition.

There are seven kinds of nutrients needed by human body, including protein, fat, carbohydrate, cellulose, inorganic salt, dietary fiber and water. If the body lacks some nutrients beneficial to fat metabolism, it will also gain weight. Therefore, cultivating a balanced diet is not only conducive to weight control, but also makes your body firmer and your skin smoother!