Eating habits include the way of eating, the choice of food, the composition and quantity of intake, and so on. Reference food calorimeter is a good way to strictly control diet. It is obviously a mistake for fat people to swallow it without knowing whether it is fat, starch or cellulose.

If you have time and interest, you can calculate your daily calories through some auxiliary weight-loss tools, and then customize your own weight-loss diet.

For friends who are generally lazy to lose weight, one principle can be followed in diet during weight loss, that is, eat more foods with high protein and fiber.

2, meal replacement method

As the name implies, meal replacement is to replace dinner. Integrates the advantages of balanced nutrition, remarkable effect and convenient eating. Since it came out, it has been loved and welcomed by many dieters. General meal replacement food has the characteristics of high fiber, low calorie and continuous satiety, and the duration should be at least 3 hours. Therefore, the use of meal replacement can control food intake and calories more strictly and correctly, so as to achieve the purpose of losing weight. The average person consumes about 500 ~ 1000 calories in a meal, but the meal replacer can correctly control the calories around 150~500 calories according to the instructions. If the calories consumed are less than the required amount, the weight will certainly be reduced.

However, domestic meal replacement products are relatively simple and difficult to adhere to. Among them, the most popular is the nutritious meal replacement product launched by Twelve Baskets. Twelve baskets is more than just a brand selling products. It also integrates weighing scale, APP, official website, online dietitian and other supporting elements to create a brand-new product model, forming a complete system of symptom analysis, scheme promotion, process management and result tracking, so as to ensure users' effective and continuous weight management. Among meal replacement products, Twelve Baskets have different solutions for different weight-loss objects. Readers can go online to find out.

Step 3 control food intake

In fact, we don't have to refuse high-calorie staple foods such as rice, so we can eat less as long as we control our intake. For example, people who used to eat two bowls of rice can change it to 1 bowl, and girls who used to eat a big rib can change it to half if they really like it. The most important thing is to have a balanced energy intake, rather than simply "not eating" to have a healthy body. If the weight drops to sallow and emaciated, the resistance drops, or even you feel groggy all day, that's very bad!

Ideal energy intake balance: 60% sugar, 15% protein, 25% fat. It is worth noting that not only edible oil, but also meat and fish contain fat, so the daily standard of edible oil should be 1 tablespoon. You can also consider cooking in a non-stick pan, which is more fuel-efficient.

Recommended diet foods are:

Rice, flour, corn, buckwheat, oats, rabbit meat, skinless chicken, fish, lean meat, eggs, cucumber, wax gourd, bitter gourd, bean sprouts, zucchini, melon, loofah, konjac, lettuce, Chinese cabbage, oil wheat vegetable, Chinese cabbage, small pond vegetable, zucchini, celery, radish, garlic sprout and lotus root.

Precautions for daily diet during weight loss:

1, you need to drink more water to lose weight and promote fat metabolism.

2, eat slowly, each meal is not less than 15 minutes, generally about 20 minutes.

It is best to drink soup before every meal.

4, snacks should not be excessive, such as peanuts, walnuts, pistachios, melon seeds, chocolate and so on. Because they are rich in oil.

5, choose meat is best rabbit meat, fish and so on. Followed by chicken or lean pork, don't choose fat.

6. It is best to use olive oil or other vegetable oils for cooking, less lard, butter and cream, and less oil for cooking.

7, drink less carbonated drinks, too sweet juice, will increase energy intake.

8. Eat less sweets and exquisite cakes.

9. There is no limit to the vegetables per meal. You can eat more, but you should put less oil.

10, if possible, it is best to eat several meals and divide the total amount of one day into 4-6 meals.

1 1. Drink more teas with lipid-lowering and weight-reducing effects, such as Pu 'er tea, hawthorn tea tea and lotus leaf tea.

12, increase aerobic exercise, such as jogging, mountaineering, swimming, yoga, etc.

Four foods to quit during weight loss:

(1) fried food: fried food will not only destroy the nutritional components of food, but also affect health, and make modern urban diseases such as hypertension, fatty liver and myocardial infarction come to the door.

(2) carbonated drinks: except for 85% sugar, it is bubbles. It belongs to "empty calorie food" in nutrition, and it is easy to get pregnant after eating it.

(3) Expanded food: The key is the processing method. You can burn potato chips with a lighter. There is nothing but a drop of muddy oil.

(4) Alcohol: Needless to say, you also know what a "beer belly" is about the harm of alcohol.