First of all, calculate how many calories we consume in a day, so that we can get a general idea of how many calories we need. Control the daily dietary calories within the required calories (but not lower than the basal metabolism), and cooperate with effective exercise to effectively lose weight.
Then, balance the food and keep the nutrition rich.
Choose healthy, unprocessed food, and eat more vegetables, fruits, lean meat, beans, dairy products, etc. Eat less snacks, high-sugar and high-fat foods, balance three meals and eat less at night.
Finally, simple dieting will not continue to lose weight. We need to cooperate with effective exercise to increase metabolism and promote fat burning while consuming calories, so as to lose weight effectively.
In a word, diet can't rely on only one menu or one food. Only by eating a balanced diet and exercising regularly can we lose weight healthily and effectively.
A balanced three meals is best for losing weight.
The calorie ratio of three meals can be 4: 4: 2 or 3: 4: 3 (exercise at night).
Eat early. A hearty breakfast can restore your vigorous metabolism, and also help to control your diet in Chinese food. Don't eat too much.
Have a full lunch at 8: 00, and try to choose a variety of foods. This kind of lunch can provide you with the energy you need in the afternoon and also help to control the amount of dinner.
Dinner is light and light. But you can't stop eating or eat a lot.
Balanced meals help prevent snacks and emotional eating; There can be a small amount of meals in the middle.
Sample formula:
Breakfast: 1 cup of soybean milk/milk+1 apple+1 vegetable bag/1 bowl of oats.
Lunch: 2 meals +2 dishes+1 meat.
Dinner: 1 two rice+1 vegetables.
There is a meal between every two meals: yogurt 200g/ fruit 1/ a small amount of nuts (such as 15 peanuts).
Mint fitness expert group