According to the degree of obesity, the food intake should be appropriately reduced in a planned way to control the monthly weight loss at 0.5- 1 kg. Rushing for success often loses not fat, but only water. As a result, haste makes waste.
2, regular quantitative meals and meals, do not add meals at any time.
At least breakfast, lunch and dinner should be fixed every day, and the calorie distribution of three meals should be appropriate. The principle of full breakfast, good lunch and less dinner is more appropriate. It is best to add fruit or a small amount of snacks in the morning 10 and around 4 pm, but don't add meals at will. Although you eat less, it still helps to reduce hunger. It is especially important to note that you should not eat other snacks after meals, especially fattening foods such as desserts and chocolates.
3. Control the total calories in the diet and maintain a balanced nutrition.
The most important principle of diet weight loss is to limit the total calories of all foods every day and ensure the adequate supply of other nutrients. There should be enough high-quality protein in the diet to lose weight. Without protein, dieters may be weak, listless, and have decreased resistance, thus unable to lose weight. You can choose lean meat, fish and shrimp, skim milk, soy products and other foods. Fat should be less than 25%, do not eat fat and oil cakes. Limit the intake of staple food, 4-25% per day, and do not eat fat and oil cakes. Limit the intake of staple food, 4-6 A Liang per day, and eat more low-calorie vegetables.
4. Eat more foods with low calories and strong satiety.
Most of the failures to lose weight are due to unbearable hunger, which makes people unable to persist. Choosing foods with low calories, such as vegetables and coarse grains, will produce a larger volume, eliminate hunger, and be conducive to the implementation of the weight loss plan.
5, diet food should be delicious, avoid monotony.
Diet should not be monotonous, and low-calorie delicious food is more conducive to the implementation of the weight loss plan. However, dieters should not eat more spicy condiments, such as mustard and pepper. These condiments may stimulate the gastric mucosa and produce too much stomach acid, which is easy to make people's appetite open and make weight loss ineffective. Obese people should not drink more coffee. The average coffee partner contains more milk, sugar and fat. Coffee itself can stimulate the secretion of gastric juice, improve food digestion and absorption, not only can not lose weight, but also make people fat.
6, weight loss plan to adapt to their own eating habits, simple and easy.
The diet must conform to the dieter's eating habits, and try not to be too different from the dieter's original eating habits. At the same time, the cooking of meals should be simple and popular, which can be done at home or out to avoid losing weight.
7. Persistence is the most important thing.
Losing weight is by no means an expedient measure. Even after reaching the ideal weight, you should stick to dieting, because the "rebound" problem of obesity is always around you. In other words, stick to a diet of losing weight. After dieting to lose weight, once you stop dieting, your weight will soon return to the original level, even exceeding the original weight. This is because after dieting, people's calories and weight will decrease, and their basal metabolic rate and energy consumption will decrease; At the same time, after losing weight, the lipase that controls the storage of fat cells will be more active, making it easier for dieters to store fat. If you give up losing weight at this time, people will easily get fat. Therefore, dieters must persevere and stick to the diet plan for a long time in order to finally achieve their goals.