First, how to implement diet maintenance? 1, the rule of three meals.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat, just like eating well and doing well.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. What foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef and so on?
3, keep chewing slowly, eat 7 points full.
Chewing slowly can make the brain accept the limit of satiety in advance, thus promoting the digestion and absorption of food. Eating 7 points full can reduce food intake and avoid excessive intake. And develop good eating habits.
4, drink water every day to keep 1500~ 1700 ml warm water.
Drinking water can promote metabolism and promote fat burning, because burning fat requires the participation of water, which can stabilize metabolism. So drinking enough water every day is good for maintaining weight.
5. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
These foods have little nutrition except that they are high in calories and fat. Eating more will not only increase calories, fat and body fat, but also damage your health. It is suggested to give priority to foods with low calorie, high fiber and strong satiety, such as vegetables and coarse grains.
Second, in addition to maintaining the diet structure, we should also exercise moderately every day. Exercise can improve metabolism and exercise muscles. It is recommended to keep at least 6000 steps of moderate exercise every day, which is very helpful to keep fit and weight. Such as walking, brisk walking, cycling, jogging, belly rolling, push-ups, sit-ups and other sports.