In the process of losing weight, it is suggested that the total calorie intake should be less than the target weight multiplied by 30kcal, the ratio of calories for breakfast and dinner should be 3:4:3, and the ratio of three nutrients should be 5:2.5:2.5. For example, if you weigh 70kg and want to reduce it to 60kg, you can eat 60 times 30, which is equal to 1800 calories per day, while sugar or protein has 4 calories per gram, fat has 9 calories per gram and 540 calories for three meals, so your calorie intake for three meals is about 540,720,540 kilocalories.

Four dietary considerations help accelerate weight loss:

1, under normal circumstances, an adult consumes 60g-80g of protein a day, which is equivalent to a palm-sized meat, and each meal needs a palm-sized meat; It needs to be the same size and thickness as the palm.

2. Eating 500- 1000 grams of vegetables a day can completely meet the demand for vegetables all day. Generally speaking, the amount of vegetables that can be caught by both hands is about 500 grams. Vegetables are low in calories, so eat as much as you want.

3, the daily intake of fruit is equivalent to the size of a fist. It has been suggested that there is more than one variety of fruit. They can be combined in many ways. This will be more nutritious, or you can change a kind of fruit you want to eat every day.

4. Eating too much carbohydrates every day will lead to the accumulation of calories and turn them into fat, while the energy intake in one day is too little and insufficient. You only need to eat fist-sized starchy food for a meal.

Therefore, you can't just rely on dieting to lose weight. We need to "eat" ourselves in a reasonable and scientific way to lose weight successfully. Nothing in the world is difficult for one who sets his mind to it. We should not only find the right way to lose weight from various channels, but also know how to "persist". As long as you are willing to keep on losing weight, you will always see yourself differently.