If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

Eat less 1 meat, lose weight for 2 months 10 kg.

Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Reduce food intake

If you want to lose weight now, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a large amount, you should pay attention to reducing the amount each time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Every day 1 meal, liquid food for 5 weeks, minus 10 kg.

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

Be able to persevere and not give up easily

If you want to lose 20 pounds, the first thing to do is to have confidence in losing weight.

In addition, we should constantly give ourselves psychological hints: obesity is too harmful, and losing weight helps to keep healthy. Statistics show that people who regard weight loss as an important project have much better weight loss effect than those who regard weight loss as an episode in their lives. Therefore, the more confident you are about losing weight, the more remarkable your weight loss results will be.

index

Healthy weight loss has 12 indicators:

1) Weight loss is generally not more than 2 kg per week (it can also vary according to people's adaptability), and it is not more than 4-6 kg at most;

2) Body circumference (WHR \ body mass index, etc. ) also decreases with the decrease of body weight and body fat;

3) Ensure that the calorie intake can provide the minimum energy demand of the body every day;

4) ensure a balanced diet to meet the nutritional needs of the body and exercise;

5) Moderate exercise, neither too little (ineffective) nor too much (burdensome to the body);

6) Have a good sleep (not a big sleep) to ensure the implementation of the most scientific exercise nutrition dual intervention diet;

7) Being able to maintain a good mental state and a relaxed mood;

8) Eat a healthy diet, eat less fried food and eat more fruits and vegetables. Cucumber and apple can be used;

9) Exercise more and have the habit of going to bed early and getting up early;

10) Don't deliberately lose weight. It's best not to take diet pills. Eating them is not only bad for your health, but also will rebound;

1 1) It is recommended to run every day, which can not only enhance physical fitness, but also properly lose weight, preferably in the afternoon;

12) Modern people are overnourished and should eat more coarse grains, such as naked oats instant noodles and buckwheat instant noodles produced in the north, which are non-fried, low-fat, low-sugar, colorless and pollution-free foods! Regular consumption will have a good weight loss effect!

Three principles of slimming

1. Staple food must be eaten, but it should be balanced and not overeating.

2. Don't refuse meat.

It is forbidden to eat sweets, wine and fruits with high sugar content.