The Nutrition Department of Union Medical College Hospital shared the secret of losing weight: you can lose weight if you eat less, and you can lose up to ten pounds a month!

For example, many weight loss methods on the Internet can't be blindly imitated, ranging from quick rebound to being sent to the hospital by passers-by (such as sudden shock and fainting when shopping), so as long as it involves fasting, pure ketogenic diet, eating only apples to lose weight, and hunger strike, don't follow suit!

Three measures to lose weight put forward by Nutrition Department of Union Medical College Hospital;

1, 5+2 fast food can lose 2.5kg on average in a month.

2. Limit energy, balance diet, and lose weight on average 1-2kg a month.

3, low-carbon water, high protein, an average of 5kg a month can lose weight.

The operability of these three methods is relatively good, far easier than ketogenic or pure diet to lose weight.

If you lose weight according to the first method, it is relatively easiest. Low-carbon water is difficult to adhere to in the early stage of weight loss. The "5+2" fasting of the first method means: eating normally for 7 days, eating for 5 days and fasting for 2 days in a row, and fasting for 2 days can be placed on Tuesdays and Fridays.

A normal diet for five days won't make you overeat, just eat anything, and big fish and big meat are definitely not desirable! When fasting, it is not to eat nothing, but to control the amount of food. Micronutrients, carbohydrates, fats and protein must be taken in proportion.

Calculation formula of daily total calorie intake:

Female: BMR = 655+(9.6 x weight kg)+( 1.8 x height cm)-(4.7 x age).

Male: BMR = 66+( 13.7 x weight kg)+(5 x height cm)-(6.8 x age)

You can't lie down every day, so the total calories you need every day need to be recalculated according to the amount of exercise you do every day.

Using Harris Benedict formula, multiply your basal metabolic rate by the activity coefficient (as shown below):

Almost motionless. Calorie calculation = basal metabolic rate x 1.2

Total requirement of light exercise (65438+ 0-3 times per week) = BMR x 1.375.

Total demand for moderate exercise (3-5 times per week) = BMR x 1.55.

Total demand for active exercise (6-7 times per week) = BMR x 1.725.

Total demand of professional sports (twice the amount of exercise) = BMR x 1.9.

For example, your calculated BMR is 1800. If you don't exercise basically, you need to consume1800x1.2 = 2160 calories to maintain your current weight. Other calculation methods of exercise heat are the same as above.

How to lose weight if you keep your weight? Eat less and consume more, which is what we often hear, the calories consumed every day, the calories ingested, and the fundamental reason for persisting in losing weight for a period of time.

If you reduce your calorie intake, it is recommended that you reduce your calorie intake by 500- 1000 calories per day, but not more than 1000. That will lead to too much overdraft, and the body will not be able to adapt for a while, causing other effects.

Attached are recipes for fasting days and non-fasting days, and you can look at the pictures directly.

But if you eat like this for a long time, you have to supplement protein's supplement, otherwise the muscle loss will be even worse

More weight loss tips are welcome to discuss in the comments section.