In order to maintain your current weight, you must consume 30 to 35 calories per kilogram of body weight every day. A person weighing 50 kg will maintain his weight by eating 1500 to 2000 calories a day. If you eat 250 calories a day for a month, you will gain one kilogram. On the contrary, if you eat less than 250 calories a day for one month, you can lose one kilogram; If you eat less 1000 calories every day for a week, you can lose one kilogram. That is, you can change one kilogram of meat for every 7 thousand calories.
Scholars who study obesity believe that the safest speed to lose weight is to lose no more than one kilogram per week. If obese people cut their food by half, they can reduce about 1000 calories a day and one kilogram a week. But if you don't eat much, you can't just reduce the calories of 1000 calories, and you can't eat less than 1000 calories every day during dieting and weight loss.
Physiologically, the human body needs at least 1000 calories of food every day to operate safely and effectively. Otherwise, the protein of myocardial and vascular smooth muscle will be gradually lost, which will lead to cardiovascular diseases and even death. It is often reported abroad that people die because the total calorie intake is less than 500 calories per day. In addition, if the food calories below 1000 calories per day are maintained for a long time, human cells will become cancer cells due to long-term malnutrition, leading to the unfortunate end of cancer decades later, which most people did not expect. Chronic malnutrition is one of the main causes of cancer.
Because some people often use unhealthy diet products or diets, their metabolic level may be lower than that of ordinary people, that is, they don't need to consume so many calories to maintain their current weight, so please don't use unhealthy weight loss methods casually.
In your current situation, I suggest you use the safest nutrition to lose weight:
It is mainly through choosing healthy and nutritious low-calorie foods to develop healthy eating habits. This is a way to benefit for life. Losing weight is a process of changing living habits. Only by changing living habits can we lose weight. Losing weight has not failed, only giving up.
1: Eat three meals regularly and quantitatively every day! ! ! (No hunger)
Don't eat dinner and western fast food.
3: Drink at least 2 liters of water every day (1 thermos flask or 10 cups).
4: Eat an apple a day, 400g of vegetables (except mung beans, tender soybeans and daylily, which are too poisonous, the more the better).
5. Avoid frying and fried food, egg yolk (65,438+0 egg yolk equals 6 protein calories), animal oil and high-fat and high-calorie food.
6. Vegetables are best eaten cold, with less oil and good nutrition. Soup is actually not nutritious, and there is a lot of salt and oil. Don't eat it.
7. Prolonging eating time can reduce appetite (it takes 15 minutes to transmit satiety information to the brain after the stomach is full).
8. The order of eating should be dishes first, then Caicai, and finally meat. This order allows you to eat more vegetables and less food and meat.
9: Do not eat snacks high in fat, salt and sugar. Such as: melon seeds, nuts, jelly, preserves (this is junk food with sugar and residue left after vitamins and water are removed from fruits).
10: Pork is high in fat and contains hormones that can quickly gain weight. You should eat mutton, sparrow meat, dog meat, rabbit meat, beef and so on.
1 1: After eating less meat, it is best to eat some bean products and fish every day to supplement calcium and protein. Generally, marine fish are better than freshwater fish, hairtail is very good, and they are all wild. Grass carp in freshwater fish seldom eat feed.
For people who want to lose weight, we must first eliminate pathological factors, increase consumption, reduce calorie intake under balanced nutrition, and find ways to improve basal metabolic rate. So how can we improve the basal metabolic rate? The healthiest and most effective way is exercise and a balanced diet.
References:
World weight loss authority