Generally speaking, a person's daily intake of calories is closely related to his own body metabolism and weight. Under normal circumstances, everyone's basic metabolism needs about 1200 calories a day to maintain normal life activities. In addition, a person will have some physical activities every day, which will also increase the daily calories, so it should be about 1700 calories every day. Therefore, if you are losing weight, you should pay attention to properly controlling calorie intake, especially a high-calorie diet.
Generally speaking, women should consume 1000~ 1500 calories a day. It is suggested that 1300 should be the dividing line, and the daily intake should not exceed 1300, while men should consume1500 ~1.
You should also pay attention to the choice of food collocation. In the daily intake of calories, it should include three parts: protein, carbohydrates and fat. The correct proportion of these three parts should be:
Protein should account for 30%~35% of the total heat.
Carbohydrates should account for 50%~60% of total calories.
Fat should be 10%~ 15% of total calories.
So the ratio of carbohydrate: protein: fat in a day is generally 5:3:2.
1 for the purpose of losing weight.
Calories per day = target weight (kg) X 26.4
For example, I weigh 82 kilograms now, and I want to reduce it to 72 kilograms. Namely: calorie intake/day = 72 * 26.4 = 1900 calories.
2 in order to gain weight.
Calories per day = current weight (kg) * 39.6
For example, it now weighs 82 kilograms. Namely: calorie intake/day = 82 * 26.4 = 3247 calories.
In order to maintain weight.
Calories per day = current weight (kg) * 33
For example, it now weighs 82 kilograms. Namely: calorie intake/daily = 82 * 33 = 2706 calories.
Women lose weight by chewing slowly.
France is the most admired country in the world? Slow food? French women, one of the China countries, always chew slowly and chew carefully, which is not only elegant, but also has a deeper understanding of the delicacies. Most importantly, it will help the digestive system to work well, and will not accidentally take too much, so it will also help to lose weight.
have many meals but little food at each
Try to form such a small habit, eat less and eat more meals, don't sit down immediately after meals, you can walk more, which will not only help digestion, but also accelerate metabolism, increase the burning of leg fat and reduce the chances of hip fat breeding. However, this method can only be effective if it persists.
A healthy diet is very important.
Drink a glass of honey water before breakfast after getting up, and eat it for breakfast. Soak a cup of Pu 'er tea after a meal as tea to replenish water. You can also drink more Pu 'er tea after lunch to help digestion. Eat fruit or drink Pu 'er tea 40 minutes after dinner. Pu 'er tea is a kind of healthy tea that can effectively lose weight. Does not hurt the stomach, tastes sweet and delicious, and is suitable for fast weight loss.
hot bath
A hot bath is the greatest enjoyment after a day's work. It can make you feel relaxed after a stressful day, and virtually achieve the effect of losing weight. When you completely soak your body in hot water, your pores will automatically expand, making your skin completely forget the cold outside, and it is not easy to sweat a lot in winter, burning off excess fat and discharging it with sweat.
Do moderate indoor exercise.
Don't think that exercise is the most effective way to lose weight. The sun in early autumn is still very poisonous. If you do too much outdoor exercise, it is likely to lead to severe dehydration or heatstroke and physical discomfort. Although it can effectively lose weight, it is wiser to do moderate indoor exercise. It can accelerate fat burning and achieve the effect of slimming.
Drink more water.
Drinking water or aqueous solution can accelerate human metabolism, eliminate toxins, lose weight quickly and effectively solve the problem of dry skin. Drinking enough water can help the body's metabolic cycle. However, be careful not to drink carbonated water, it will make your body consume too many calories.
Drink tea until you are thin.