I'm losing weight recently. I usually eat two or three bowls of rice. Now eat an apple and a small bowl of sesame paste in the morning. I am full at 7: 00 noon and eat 7 cherry tomatoes and a cucumber at night. Then I run 3 to 5 kilometers and walk 3 to 5 kilometers every night. I feel so hungry. Walking behind feels a little wobbly and hungry. How do I eat? Excessive dieting at night is definitely not acceptable. Dieting will overdraw the substances stored in your body to keep your body running, which will make you suffer from hypoglycemia, fatigue, palpitation and even anorexia. Dieting to lose weight is done on an empty stomach. What is thin is the water and muscle in the body. Once you return to a normal diet, your weight will rebound quickly, which will not achieve the effect of losing weight and is not conducive to your health. According to your diet structure and then adjust on the original basis, you can achieve the effect of healthy weight loss.

1. Why can't I lose weight by dieting at night? Because evening is also an important meal, accounting for 30% of the total energy of the human body all day. If you eat less or eat a single diet during weight loss, you will be very hungry at night, which will seriously affect the quality of sleep. If you don't eat or be hungry, you are afraid of gaining weight.

In addition, reducing weight by eating less or single food at night will reduce basal metabolism, because the body will overdraw the substances stored in the body to maintain the operation of the body, and the reduced metabolism will also reduce the proportion of muscles.

Therefore, the food at night should be balanced, which can not only keep you from being hungry at night, but also have a healthy weight loss effect.

Second, how to adjust the diet structure is more conducive to healthy weight loss? 1, breakfast: a small bowl of sesame paste+a steamed egg+an apple.

2. Lunch: A cup of warm water before meals is 100ml+80g brown rice+10g fried lean meat+10g boiled seasonal vegetables.

3, add meals in the afternoon: 3~4 pm, add a low-calorie food to supplement energy, to avoid starvation. You can choose, for example, a piece of fruit or skim milk or a piece of whole wheat bread or 3-4 nuts or a cucumber.

4. Dinner: a bowl of miscellaneous grains porridge+80g steamed bass +65438+ 000g fried lettuce.

5, drink water for about 2000 ml all day, drinking water can improve metabolism and promote fat burning, which can not only supplement the body's water demand, but also nourish the skin and maintain skin elasticity.

Third, exercise assistance. You can choose to run for 3~5 kilometers or walk for 3~5 kilometers. Both running and walking belong to aerobic exercise, which can promote fat burning and metabolism. It is of great help to improve cardiopulmonary function. During weight loss, most of the fat needs to be excreted through the respiratory system. Therefore, maintaining a certain amount of aerobic exercise every day is more conducive to reducing fat.

In addition, it is recommended to cooperate with anaerobic exercise. If you don't do anaerobic exercise after reducing fat, it will lead to sagging skin. So it is recommended to cooperate with anaerobic exercise. Such as belly rolling, push-ups, sit-ups, squats, squats and other sports, each time for 40 to 60 minutes. ?

By adjusting the diet structure on the original basis, we can basically meet the nutritional needs of the human body for one day, and exercise is helpful to achieve the effect of healthy weight loss. ?