1. Control calorie intake: In order to lose weight or gain muscle, you need to consume less calories than you do. You can use mobile app or website to record your daily calorie intake and consumption, so as to better control calories.
2. Increase the intake of protein: protein is the foundation of muscle growth, so be sure to get enough protein every day. High-quality protein sources include chicken breast, fish, eggs, milk, tofu, yogurt, nuts and seeds.
3. Appropriate intake of carbohydrates: carbohydrates are the main energy source of the body, but too many carbohydrates can lead to fat accumulation. Choose carbohydrate foods with low sugar and high fiber, such as oats, brown rice, whole wheat bread, vegetables and fruits.
4. Healthy fat: Eating healthy fat contributes to hormonal balance and good health. High-quality fat sources include fish oil, olive oil, avocados, nuts and seeds.
5. Eat more vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals and fiber, which helps to improve satiety and reduce excessive calorie intake.
6. Stay hydrated: Drinking enough water is very important for metabolism and detoxification. Drink at least 8 glasses of water every day, which can be increased according to the amount of exercise and the weather.
7. Avoid high-sugar, high-fat and high-salt foods: These foods can easily lead to excessive calorie intake and affect the shaping effect. Try to reduce the intake of sweets, fried foods, processed meat, etc.
8. Separate meals: dividing the daily diet into 5-6 small meals helps to maintain a stable energy level and prevent overeating.
9. Dinner should be light: Dinner should not be too greasy or greasy, so as not to affect the quality of sleep. You can choose light foods such as vegetable soup, lean meat and tofu.
10. Follow personal needs: Everyone's nutritional needs are different and can be adjusted according to their physical condition, exercise amount and goals. If necessary, you can consult a professional dietitian and make a personalized diet plan.