I just don't eat after noon now. At first, I lost almost a kilo a day, but later it slowed down a little, but the effect was gratifying. Now I've lost almost 30 pounds.
Let's talk about the reason why you are not thin:
1, the calorie intake is too small, and the calorie intake for weight loss should not be lower than 1200 calories. If your calorie intake is much lower than your daily calorie intake, your body will protect itself and reduce the metabolic rate, so it will not be lightened.
2. You have enough calories for one day before noon. Losing weight is an addition and subtraction, and consumption reduces absorption. If you eat a lot of high-calorie and high-sugar food at brunch, you will definitely not lose weight.
The above two points are all mistakes I have made. Later, I slowly learned to lose weight healthily, and then I got the later results.
Let me talk about how I lost 30 pounds first.
Losing weight is to create a calorie gap, so what to eat and how much to eat are very important!
The correct diet is to control the dietary intake reasonably under the condition of ensuring basal metabolism.
1, reduce carbohydrate intake
When you eat too much carbohydrate in a day, it will be converted into fat and stored in your body. Simply put, it will make you fat. It is suggested that high-quality carbohydrates such as quinoa, brown rice, oats, buckwheat and corn should be used instead of staple foods such as rice and steamed bread, which will help to control blood sugar, increase satiety and reduce hunger.
2. Eat less high-calorie fruits.
Don't underestimate some fruits, the calories are really not low. That's why you haven't eaten anything, and you still can't lose weight after eating fruit for a month. Some fruits contain more calories than fat-reducing meals.
Banana: 92 kcal (100g) = go quickly15min = two rice.
Coconut meat: 23 1 kcal (100g) = 45 minutes walk = 42 meters.
Durian: 147 calories (100g) = 25 minutes' journey = three and a half pieces of rice.
Attach a fruit calorie ranking, according to which you can eat more fruits with low calories ~
3. Eat more high-fiber foods.
Dietary fiber is not easily absorbed by the stomach, so it feels full than ordinary flour and rice, so you can eat less staple food.
Soluble dietary fiber can reduce the stimulation of liver on cholesterol synthesis, thus reducing cholesterol synthesis, and substances decomposed in the intestine can also inhibit cholesterol synthesis.
Konjac, okra, yam and cabbage are recommended here, and you can also find your favorite high-fiber food.
4. Eat more high-protein food.
Eating the protein diet consumes much more energy than eating other diets. From the perspective of weight loss, under the same energy intake, the extra energy consumed by high-protein diet will be much higher than that of pure carbon water and other diets ~
Common high-protein foods on the market include chicken, shrimp, beef, fish, lean pork, eggs, milk and so on.
5, fat choose beneficial fat
Beneficial fat contains a lot of unsaturated fatty acids, and the nutritional value of unsaturated fatty acids is much greater than that of saturated fatty acids. For adults, unsaturated fatty acids can promote lipid metabolism and reduce low-density lipoprotein cholesterol and triglycerides in blood.
Moreover, the human body cannot synthesize some unsaturated fatty acids (such as linoleic acid and linolenic acid) independently, and we need to get them from food ~
Such as olive oil, salmon, sardines, nuts, egg yolk, flaxseed, etc.
Second, about how much to eat
Please help yourself to vegetables except potatoes.
Fruit can be eaten every day, but not more than 200g, about a medium-sized apple.
Meat is maintained at 120 to 150 grams per day, regardless of species.
The staple food, namely carbohydrates, should be eaten as little as possible, especially flour and rice and processed foods, such as white rice, steamed bread, steamed buns, jiaozi and wonton. Don't eat until you can eat it.
High-quality carbohydrates such as corn, brown rice and oats can be eaten with one punch.
Finally, add some suggestions:
If you have time, go for a walk. For people who have no exercise foundation, walking can be said to be the simplest and most effective exercise to reduce fat, and it is also very friendly to heavy weight.
Mentality is very important. Once I stayed in weighing scale for a week and my mind collapsed. Began to eat compensatory food, regretted eating it, and finally fell into a self-loathing mood. Later, I read a few books, learned some knowledge about losing weight, and knew where I was wrong, so I got the later results.
Knowledge is very important. I recommend the book Fast Food. You can also learn about health knowledge through other channels. Only by losing weight healthily can we become beautiful.
All right, that's it. I hope you can lose weight successfully. Let's go ? ? )?