2. Eat a reasonable diet to achieve a balanced nutrition.
Within the limits of thermal energy, the intake of protein, fat and carbohydrate should be arranged reasonably to ensure the adequate supply of inorganic salts and vitamins.
Protein: You can eat lean meat, fish, eggs and bean products.
Fat: Do not eat fat, hard fruit or grease, and the daily fat intake should be strictly controlled within 40 grams.
Carbohydrates: limit the intake of grains and sugar.
Inorganic salts and vitamins: from fresh vegetables and fruits, about 500g.
Develop good eating habits
1, three meals are quantitative. The daily food intake of young men and women is roughly as follows: 500g of grain, one egg, 0/00g of lean meat, 0/50g of fish, 200g of beans, 500g of vegetables, 200g of milk and 25g of vegetable oil.
2, chew slowly. Some experts have done experiments. Obese men eat at 8- 10 minutes, and thin men eat at 13- 16 minutes. It takes 1 1- 13 minutes for obese women and 15- 18 minutes for thin women. After limiting the eating speed of obese people 19 weeks, men lost 4000 grams and women lost 4500 grams.
3. Eat more and move more. Research data show that there is little difference between fat people and thin people at night, and the heat energy consumed is roughly the same. The key point is that fat people have less activities during the day, and their internal activities tend to be slow, so that heat energy accumulation is converted into fat. Office workers who have no time to exercise for a long time can have a slimming massage at home >>& gt.
4. Eat less snacks, sweets and sweet drinks. For example, every lm gram of peanuts and chocolate can generate at least 500 kilocalories of heat energy, which is equivalent to eating 150 grams of staple food.