Reasonable diet and exercise are the best ways to lose weight.
Reasonable diet
Control thermal energy intake
According to the degree of obesity, the daily calorie intake is 500- 1000 calories less than usual. If you reduce the heat energy by 500 calories a day, you can lose 0.5 kg of resting weight in 7 days (0.5 kg of body fat contains about 3500 calories), but the daily intake of adults should not be less than 1200 calories, otherwise the human body will not get enough nutrition.
Achieve a nutritional balance
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.
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.
In addition, in the process of "dieting" to lose weight, it is also necessary to increase physical exercise. Because "dieting" is the "material basis" for reducing energy intake and making obese people lose obesity; And "exercise" is to consume excess fat faster and more effectively.