cause analysis
During the period of reducing fat, the recommended total calorie intake is lower than your target weight multiplied by 30Kcal, the calorie ratio of breakfast, lunch and dinner is 3:4:3, and the ratio of three major nutrients is 5:2.5:2.5.
Proactive suggestion
For example, if you weigh 70kg and want to reduce it to 60kg, your daily intake of 60 times 30 is at most equal to 1800Kcal, while each gram of sugar or protein provides 4Kcal and each gram of fat provides 9Kcal. The calories of your three meals are 540 kcal, 720 kcal and 540 kcal respectively.
The carbohydrate calories for breakfast and dinner are 540 times 0.5 equal to 270Kcal, and the mass is 270 divided by 4 = 67.5g The carbohydrate calories for lunch are 720 times 0.5=360Kcal, and the mass is 360 divided by 4 = 90g.
When it comes to reducing fat, many people can't find the right way. They think that they can lose weight by doing aerobic exercise, which often ignores the importance of diet and anaerobic exercise. Today I'm going to talk about the precautions for reducing fat.
1. In training, you need to carry out heavy training to improve our muscle content and do more compound movements, which is conducive to improving our basic metabolism.
2. As for diet, although not everyone needs to record their own diet, people who do so can often achieve their goals better, while people who don't avoid eating don't know how many calories they eat and consume in a day, which is gradually drifting away from the goal of reducing fat. Foods with low calorie density are also good fat-reducing choices, which means that these foods are not high in calories, but they feel full, because those foods occupy many places in your stomach and make you feel full for a long time.
3. Don't be too sensitive to weighing scale during the period of reducing fat. Weighing scale can't reflect all the information about your body. You should pay more attention to the changes of body composition, such as body fat content, muscle content, lean body weight and so on.