In addition to skipping rope every day during weight loss, you need a balanced diet, which is more conducive to healthy weight loss and health maintenance.
1, diet rule, three meals rule.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat, just like eating well and doing well. Keeping the regularity of breakfast, lunch and dinner every day is very helpful to lose weight and develop good eating habits.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Which foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef, skinless chickens, ducks and geese, etc. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If you weigh 60kg, you can eat 60g protein every day.
3. Adjust the order of eating.
The adjustment of diet order is conducive to reducing food intake and developing good eating habits. For example, drink a cup of warm water before meals, then eat vegetables, then eat protein food, and finally eat the staple food (coarse grains).
4. Reduce the intake of high-calorie, high-fat, high-salt and high-sugar foods.
These foods have little nutrition except calories and oil. Eating more will not only increase calories, fat and body fat, but also damage your health. It is suggested to give priority to foods with low calorie, high fiber and strong satiety, such as unprocessed vegetables, meat, coarse grains and other foods.
5, chew slowly, eat 7 points full every meal.
Chewing slowly can make the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. You can also develop good eating habits.
6. Maintain regular sleep time every day.
With adequate sleep, the body can secrete leptin, which plays an auxiliary role in improving metabolism and promoting fat burning. It is very helpful to keep healthy and maintain the body.