1, the calorie consumption is moderate, and the calorie demand depends on factors such as calorie intake and consumption, body composition, age and so on. For men and women of the same height and weight, men can consume more calories, because lean tissue is more and body fat is less, and it is usually easier to lose weight than women. The metabolic rate of both men and women is lower than that of young people, which decreases by 100 calories every ten years. In the early stage of weight loss, reduce 500 calories every day, and 0.5 kg after one week. After three to six months of adaptation, even if the calorie intake is reduced, the weight change will be reduced and slowed down. Hormonal changes, such as auxin and gastric inhibitory peptide, promote the increase of calorie storage, while leptin, peptide YY, cholecystokinin and panic peptide inhibit appetite, leading to drastic changes in hormones, which can last for at least one year. The metabolic rate is reduced, and it is difficult to adhere to the weight loss plan for a long time. Many people regain their weight after losing weight, not only regaining their previous weight, but even getting fat, so they can only maintain their weight by changing their diet, lifestyle and exercise.

2, low calorie balanced diet, balanced intake of all kinds of food, pay attention to food intake, in order to get enough protein, carbohydrates, essential fatty acids and other nutrients. Avoid alcohol, drinks, snacks and other foods with zero calories and lack of vitamins, minerals and other nutrients. Low-fat diet, low-fat diet loses more total calories than normal or high-fat diet, and can maintain weight loss effect. Those who ate a low-fat diet and healthier carbohydrates, such as fruits, vegetables and whole grains, lost an average of 2.2 kilograms in the first year, 65,438+0.9 kilograms more than the control group; In 7.5 years, it lost 0.4 kg and kept its weight lower than that of the control group.

Do you have any diet recipes suitable for losing weight?

1, low-sugar diet, intake of carbohydrates below 50 grams per day will produce ketone bodies, which will decompose liver sugar, lose a lot of water, and lose weight quickly without reducing body fat. Studies have shown that a low-sugar diet is more effective than a low-fat diet for short-term weight loss, but it is ineffective for long-term weight loss. In addition to reducing sugar intake, you should also choose foods with low glycemic index or low glycemic load to help reduce the risk of diabetes, coronary heart disease and cancer.

Whether you follow a balanced diet, a low-fat diet or a low-sugar diet, as long as you consume less calories than you need, you can lose weight successfully. Compared with unrestricted diet, any diet will lead to weight loss, and there is no significant difference in weight loss effect between diets. No matter how the diet composition changes, dietary compliance is the key to success in losing weight. The best weight loss plan is to change your behavior and implement a plan that you like and can be implemented for a long time, so that the effect of weight loss can be maximized.