First, what is the core of weight loss?
The core of weight loss is that consumption is greater than intake, and the basis of weight loss is a balanced diet, and the essence of a balanced diet is the balanced collocation of three meals a day, so as to achieve a balanced nutrition and let you have enough nutrition to burn and metabolize fat. It is very helpful to lose weight and develop good eating habits.
Second, how to achieve the effect of healthy weight loss?
1, diet.
(1), balanced diet, balanced nutrition.
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. Sticking to three meals a day is very helpful for losing weight and keeping healthy.
(2) Take enough protein.
Protein is the raw material for gaining muscle 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) Chew slowly and eat 7 minutes full for each meal.
Chewing slowly can lift the brain, receive the signal of satiety, and make food fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. At the same time, you can also develop good eating habits, which is good for your health.
2. Exercise.
Diet determines the amount of calories consumed, and exercise determines the amount of calories consumed. During weight loss, it is recommended to keep moderate exercise every day. Exercise can improve metabolism, promote fat burning, and enhance resistance and immunity. It is suggested that aerobic exercise should be combined with anaerobic exercise, such as jogging, cycling, walking, brisk walking, swimming, push-ups, sit-ups, squats and so on.