Weight loss rule 2 1 1 is a scientific and effective way to lose weight, that is to say, consuming 2 1 1 calories every day can effectively help people lose weight. Where, "2 1 1" stands for breakfast 2 1 1 calorie, lunch 2 1 1 calorie and dinner 21calorie respectively.
Why did you choose the weight loss rule of 2 1 1?
Among many weight-loss methods, the weight-loss rule 2 1 1 has many advantages. First of all, it is very practical and does not require special diet or exercise; Secondly, after scientific calculation, the intake of calories can ensure adequate energy intake every day and will not lead to malnutrition or hunger; In addition, the rule of 2 1 1 makes it easier for people to control their diet and avoid overeating, which is also more practical for long-term weight loss.
How to realize the rule of losing weight 2 1 1
Before implementing the 2 1 1 weight loss rule, you need to determine your daily calorie consumption. Calculate the standard weight and multiply it by the activity coefficient 1.2~ 1.5. For example, for a 55 kg female, if the activity coefficient is 1.3, then the daily consumption is 1980 calories. Then, control the calorie intake per meal within 2 1 1 calorie. You can choose low-calorie foods, such as vegetables and eggs, or you can cut down the amount of food according to your own preferences, and realize the regular control of 2 1 1. At the same time, daily exercise is also important. Exercise at least three times a week for more than 30 minutes each time, such as brisk walking, running and yoga.
2 1 1 rule recommended for diet.
In order to better implement the weight loss rule of 2 1 1, here is a recipe. You can choose a cup of soybean milk or freshly squeezed juice with 50 grams of whole wheat bread or 2 eggs for breakfast; For lunch, you can choose 150g boiled or steamed meat or fish, then 200g vegetables or 50g rice. For dinner, you can choose100g steamed or boiled vegetables, plus100g lean meat or tofu. In addition, you can choose to eat some fruits or yogurt after meals to increase satiety and vitamin intake after meals.
Precautions for losing weight 2 1 1 rule
Although the weight loss rule of 2 1 1 is very practical, there are still some matters needing attention in the process of losing weight. First of all, losing weight can't be done for a while, it needs long-term persistence, and we should not pursue speed too much, but lose weight as smoothly and continuously as possible; Secondly, while losing weight, we also need to pay attention to nutritional balance, and we can't just pursue low calories and ignore the intake of other nutrients; In addition, in the process of losing weight, we must adhere to moderate exercise in order to consume more calories and lose weight effectively.
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Weight loss rule 2 1 1 is a very scientific and effective way to lose weight. You don't need too many dietary restrictions and exercise regulations, you just need to control the calorie intake of each meal to achieve the effect of losing weight. However, in the process of losing weight, we need to pay attention to establishing good living habits and firm willpower in order to effectively achieve the purpose of losing weight.