1, change eating habits

Eating habits include the way of eating, the choice of food, the composition and quantity of intake, and so on. Reference food calorimeter is a good way to strictly control diet. It is obviously a mistake for fat people to swallow it without knowing whether it is fat, starch or cellulose.

If you have time and interest, you can calculate your daily calories through some auxiliary weight-loss tools, and then customize your own weight-loss diet.

For friends who are generally lazy to lose weight, one principle can be followed in diet during weight loss, that is, eat more foods with high protein and fiber.

2, meal replacement method

As the name implies, meal replacement is to replace dinner. Integrates the advantages of balanced nutrition, remarkable effect and convenient eating. Since it came out, it has been loved and welcomed by many dieters. General meal replacement food has the characteristics of high fiber, low calorie and continuous satiety, and the duration should be at least 3 hours. Therefore, the use of meal replacement can control food intake and calories more strictly and correctly, so as to achieve the purpose of losing weight. The average person consumes about 500 ~ 1000 calories in a meal, but the meal replacer can correctly control the calories around 150~500 calories according to the instructions. If the calories consumed are less than the required amount, the weight will certainly be reduced.

Step 3 control food intake

You don't have to refuse high-calorie staple foods such as rice, but you can eat less as long as you control your intake. For example, people who used to eat two bowls of rice can change it to 1 bowl, and girls who used to eat a big rib can change it to half if they really like it. The most important thing about energy intake is balance, rather than simply "not eating" to have a healthy body.

Ideal energy intake balance: 60% sugar, 15% protein, 25% fat. It is worth noting that not only edible oil, but also meat and fish contain fat, so the daily standard of edible oil should be 1 tablespoon. You can also consider cooking in a non-stick pan, which is more fuel-efficient.

Recommended diet foods are:

Rice, flour, corn, buckwheat, oats, rabbit meat, skinless chicken, fish, lean meat, eggs, cucumber, wax gourd, bitter gourd, bean sprouts, zucchini, melon, loofah, konjac, lettuce, Chinese cabbage, oil wheat vegetable, Chinese cabbage, small pond vegetable, zucchini, celery, radish, garlic sprout and lotus root.