First, how to match the diet during weight loss is more conducive to weight loss?
1, three meals rule, balanced diet.
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 things well. Maintaining the regularity of breakfast, lunch and dinner during weight loss is very helpful for weight loss and health maintenance. At the same time, you can also develop good eating habits.
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. Which foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef, skinless chickens, ducks and geese, etc. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If you weigh 70kg, you can eat 70g protein every day.
3. 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 it will not only increase calories and oil, but also damage your health. It is suggested to choose foods with low calorie, high fiber and strong satiety, such as vegetables and coarse grains.
4, chew slowly, eat 7 points full every meal.
Chewing slowly can make food fully digested and absorbed in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. At the same time, you can develop good eating habits.
5. Keep drinking plenty of water.
Drinking water can improve metabolism, promote fat burning, supplement the body's demand for water, nourish the skin and maintain skin elasticity. It is suggested to keep 1500~ 1700 ml warm water every day, which can not only supplement the water needed by human body, but also play an auxiliary role in nourishing skin and maintaining skin elasticity. At the same time, it can promote excretion and avoid constipation.
6. Adjust the order of eating.
The adjustment of diet order is conducive to reducing food intake and developing good eating habits. For example, drink a cup of warm water before meals, then eat vegetables, then eat protein food, and finally eat the staple food (coarse grains).
Second, exercise assistance.
In addition to diet, we should also keep proper exercise every day. Exercise can improve metabolism, promote fat burning, and play an auxiliary role in exercise. Such as jogging, cycling, brisk walking, walking, belly rolling, push-ups, sit-ups, squats, squats and so on. The exercise time is more than 30 minutes each time, and the exercise frequency can be maintained 4-5 times a week.
At the same time, protein food should be supplemented after exercise, and protein should be supplemented for muscle formation and avoiding post-exercise soreness. Such as eggs, skim milk, beef and other foods.