2. Weight loss needs to control diet, but dieters should ensure that while controlling calories, they will not have other health problems due to too little intake and malnutrition.

It is easy to find out what food you need to eat every day. Just look at the dietary pagodas of China residents. First determine the amount that normal people should eat, and then make a number to eat when losing weight. When you lose weight, you generally only need to reduce food, meat, oil and sugar, and limit nuts and fruits.

For example, if a woman eats 250g of grain normally, her weight loss can be reduced to150g, or100g of grain plus half a catty of potatoes; For example, the original cooking and braised dishes are now stewed, simmered and cooled, saving a lot of oil; For example, we used to eat more meat, but now we change it to 1 two pieces of meat a day (three or four pieces of braised beef), or two or two fish a day. A glass of milk and an egg need not be reduced, and vegetables cooked with less oil need not be reduced or even increased. Half a catty of fruit tastes normal.

Then, among staple food, meat, eggs, milk and other foods, choose varieties with lower energy. For example, in meat, don't choose fat cattle, fat sheep, pork belly and the like; Milk can choose low-fat milk instead of high-fat cheese and ice cream; Eggs can be boiled eggs instead of scrambled eggs, and so on. As long as you can do the above, you can stick to it for a long time without affecting your health, your body fat will gradually decrease, your spirit will be good, and you will not be depressed.

3. What is the most reasonable diet structure for people who want to lose weight? Is there any potential harm to the health of the popular eating method of not eating after noon, that is, eating breakfast and lunch at will and not eating dinner?

Generally speaking, you need to eat well for breakfast and eat less for dinner, but you should also do what you can. For those who need to work overtime at night, it is difficult to support their work at night without eating dinner at all, and may even lead to excessive overeating after excessive hunger. If the quality of breakfast is poor, eating fast food at noon and not eating at night will definitely lead to malnutrition, which is also not conducive to weight loss. Therefore, if you really want to skip lunch, you must eat as rich as others' dinner in the morning. Lunch is not greasy but the amount is normal. For dinner, you only eat fruits and vegetables. You can add some yogurt or milk when you are hungry, and you can skip the rest.

4. How to avoid hunger when losing weight? How to avoid feeling particularly dissatisfied with being "deprived"?

Psychological disorders caused by improper weight loss, even bulimia, bulimia, anorexia, etc. , are common questions. Therefore, all my weight-loss suggestions are centered on physical and mental health, and I suggest people to lose weight by changing the wrong lifestyle and replacing foods with high nutritional value with foods with low nutritional value but high energy. None of the nutrients necessary to maintain health can be less; At the same time, you can't let yourself be too hungry and depressed. Otherwise, losing weight won't last long. Malnourished people will rebound after losing weight, and they will become fatter after the rebound (the proportion of body fat will increase when the weight is unchanged); Losing weight is harmful to body and mind, and it is easy to lead to psychological barriers and even mental breakdown.

In order to avoid hunger, special attention should be paid to choosing foods with high satiety when losing weight. The staple food should be starchy foods such as coarse grains, beans and potatoes, not white rice and flour. This kind of nutrition is good, satiety is strong, and it has the function of health preservation. For example, adding oatmeal, lotus seeds, red beans, white kidney beans, barley, millet and other miscellaneous grains to the staple food, and then adding delicious dried fruits and nuts such as walnuts, peanuts, sesame seeds and red dates to make eight-treasure porridge will make people feel happy while losing weight. Eating more fresh blanched green leafy vegetables with some bean products will make people eat less greasy and feel full. Don't eat sweets or drink sweet drinks, but you can drink yogurt and whole grain soybean milk, which also makes people feel very satisfied. ...

I want to eat something energetic once in a while. As long as I don't eat too much, it doesn't prevent me from losing weight. Can be combined into a healthy lifestyle. For example, eating biscuits once a month, eating hot pot twice a month, and eating braised fish once a week are all fine. As long as the daily eating habits are good enough, the occasional strong eating will not obviously affect the great cause of losing weight. If you eat too much at the party, add an hour or two of exercise in the next two days.