● Keep three meals a day. Regular eating habits are beneficial to the digestion and absorption of food. Eating three meals a day on time is the law of human long-term survival. This diet can keep the blood sugar level in a relatively stable range. Avoid overeating and hunger. In order to lose weight, the calorie ratio of three meals is 25-50-25; To maintain a constant weight, the calories of three meals should be 25-30-45.
● Increase heat consumption. If you want to lose weight, you must reduce your calorie intake and increase your expenses. 450 grams of fat in the body is equivalent to 3500 kilocalories. If you lose 0.9 kg of fat every week? Equivalent to 7000 kcal? You should eat less 1000 kcal food every day. If you want to lose fat without losing muscle, you must take part in aerobic exercise, such as running or climbing mountains.
● Eat less high-fat food. Foods with high fat content include fat meat and fried food, while chicken and fish have less fat content. 1g fat contains 9 kilocalories, while 1g protein or carbohydrate contains only 4 kilocalories.
● Try to eat less sugar and snacks. Foods with high sugar content include honey, jam, drinks and desserts. Sugar has high calorie, low nutritional value and few vitamins and minerals. Some snacks can be described as the enemy of losing weight. For example, the calories of puffed food are surprisingly high. If you eat100g of this snack, you have to climb 300 stairs to consume the heat it brings you.
● Eat more foods rich in fiber. Such as fresh fruits, vegetables and whole wheat bread. These foods not only have less calories, but also combine cellulose with water, which can increase the volume of food, increase satiety and reduce calorie intake.
● Drink less. Wine has a high calorie, and a bottle of beer contains 150 kcal. However, the content of other nutrients in wine is very small.
● Chew slowly. Chew slowly when you eat, and don't rush to eat. It is best to eat a meal for about 20 minutes, which will help digestion and avoid overeating.