A balanced diet can help you lose weight. Weight loss must be carried out on the basis of adequate nutrition, so that the body has enough nutrition to burn fat and metabolize fat. A balanced diet should include daily intake of carbohydrates, protein, vitamins, minerals, cellulose, healthy fat and other nutrients. In addition, it is also necessary to keep adequate water intake every day, so that a balanced diet can achieve healthy weight loss and maintain good health. ?

The core of losing weight is that consumption is greater than intake. Losing weight reduces excess fat in the body, increases muscle proportion, reduces the intake of foods with high calorie, high fat, high sugar and high salt, and increases the intake of foods with low calorie, high fiber and high fat. Through such dietary adjustment, we can not only develop good eating habits and living habits, but also have the effect of losing weight healthily.

How to balance the diet to achieve the effect of healthy weight loss? 1, reducing the calorie difference by 500 calories per day.

If you reduce 500 calories a day, you can reduce 15000 calories a month. By reducing the intake of sugary foods, that is, staple foods and fruits. Reduce the intake of staple food by a quarter every day and keep 200 grams of fruit every day. Burning one kilogram of fat consumes 7000 calories, so reducing the calorie difference in one month can reduce about 4 kilograms of pure fat.

2. Adjust the order of eating.

The adjustment of diet order is beneficial to reduce intake and lose weight. A cup of warm water before meals is 100ml, followed by vegetables, protein and staple food (coarse grains).

3, chew slowly, eat 7 points full every meal.

Chewing slowly can make the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed, which is conducive to reducing food intake.

And eat 7 minutes full every meal, and stop eating when you feel that you can eat or can't eat, which can prevent excessive calorie intake and is conducive to gastrointestinal health.

4. Choose healthy fat.

Many friends stay away from fat. During weight loss, you should eat healthy fat in moderation, such as deep-sea fish, nuts and other foods rich in unsaturated fatty acids, which will not only make you fat, but also help you lose weight. In addition, these foods can also remove bad cholesterol from human blood, control blood lipid concentration, and help prevent cardiovascular diseases.

5, moderate exercise, improve metabolism.

To lose weight, we should not only eat delicious and nutritious food, but also insist on exercise. Doing aerobic exercise 3~4 times a week, such as jogging and brisk walking for 40~60 minutes each time, can strengthen fat burning.

At the same time, doing strength training twice a week to increase muscle content is conducive to improving the basic metabolism of the human body, thus increasing calorie consumption.