The main reason for weight change is the balance between calorie intake and calorie consumption. When the calorie intake is higher than the calorie consumption, the weight will increase, otherwise it will decrease, and the balance weight will remain basically unchanged. Losing weight mainly depends on eating less calories than consuming. In general, the calorie gap of 10-20% is the most suitable calorie gap for weight loss. Suppose you consume 1800 calories a day, then you need to consume 1440- 1620 calories a day during weight loss. These calories are evenly distributed among the three meals. The calories of three meals can be distributed according to 442, 343 or similar ratio. Choose staple foods with low GI and GL, fruits and vegetables rich in dietary fiber, meat products and beans for dinner. Generally, the calories of carbon and water in this food account for 35%, that of protein accounts for about 50%, and that of human fat accounts for about 15%.

Eat all three meals in the morning, noon and evening. Eat enough for breakfast, about 80% for lunch, 60% or 70% or even half full. In three meals, especially lunch and dinner, if you are not completely full, you may be hungry for dieters who eat a lot. This is also because you can eat more vegetables, beans and beans, and appropriately increase meat to improve satiety, especially eating melons, vegetables, beans and bean products often, which is easier to improve satiety and has lower calories.

The calorie intake at dinner accounts for 20-30% and more than 35% of the 24-hour calorie intake. If you don't eat dinner, it will take about 18 hours from lunch to breakfast the next day, and people will be very hungry. The human body can't just decompose fat to maintain the body's need for heat, but will continue to dissolve some muscle tissue to maintain the body's need for heat. If you don't eat dinner for a long time, you are actually fasting to lose weight. You will lose weight for a while, but the weight lost by muscle tissue may be higher than that lost by body fat. Although some people lose weight, their body changes are not as obvious as their weight changes, which is caused by too much loss of muscle tissue and less loss of body fat. Even if the weight and body shape change so significantly, the fat rate will be significantly reduced, and even if the weight is reduced to the normal range, the fat rate is very low.

If you don't eat dinner for a long time, or the calorie vacancy is too large, it will make the body actively reduce the basal metabolism, and it is more likely to encounter the shortcomings of losing weight. Moreover, once you resume your diet, your weight will easily rebound. At this moment, your body will accumulate a lot of body fat, but your muscle tissue will only improve a little, not as much as body fat. In this case, the proportion of muscle tissue to body weight will be further reduced. During weight loss, you don't have to pursue perfection too much. Lose weight faster and faster, rebound faster after losing weight, and it is difficult to lose weight after rebounding.

It's definitely not good to skip dinner, and it's no use just drinking soup. Although the calories of porridge are lower than those of white rice, it is difficult to feel full. If you want to feel full, there is no doubt that you need to drink more soup. In this way, your calorie intake is actually not low. And the nutrition is unbalanced. The nutrition of porridge is usually carbohydrates, a little protein and fat, and the dietary fiber content is relatively low. It is important to eat less staple food if you want to ensure that the calories of the main meal are lower than those of the other two meals. Porridge, especially coarse grain porridge, is indeed a very good choice, but at the same time, you should eat enough vegetables, beans, beans and a proper amount of meat. It can not only ensure the nutrition collocation, but also ensure that the calories are relatively low, and it can also form a full satiety.