As long as you actively control your diet, it is the basis to lose weight success. However, it is not blind to eat less. You must understand how to eat and how much to eat to achieve weight loss with half the effort.
How to lose weight by eating?
- Adjust the diet structure
During lose weight to eat less carbohydrate-rich foods, such as pasta or rice starch, etc., to ensure that protein and trace elements vitamin intake factors should be obtained in green leafy vegetables, fruits and lean meat inside. Reasonably arrange the intake of nutrition during weight loss.
- Can’t fall into a state of heavy dieting
The calorie intake is significantly lower than the basic metabolic diet, which is called heavy dieting, and will cause the body’s various functions to decline for a long time. You only need to eat 7% full for each meal. Try to slow down your meal as much as possible. You should eat at least 30 minutes per meal. You need to chew 20 times per meal. This can promote the digestion of food, and at the same time quickly emit for the brain. The signal of fullness, stop eating.
- Eat less and eat more
Dieting through the principle of eating fewer meals can control blood sugar and maintain the basal metabolic rate to achieve weight loss. The balanced distribution of each meal can not only prevent overeating , but also stabilize blood sugar, speed up the basal metabolic rate, and help quickly consume fat.
- Time to avoid developing fat eating
Generally, after exercise and late at night are easy to gain weight, so do not eat in two periods when losing weight. During staying up late, sebum alcohol in the body rises significantly. When the hormone is elevated, it slows down the rate of metabolism, and the excess heat in the body is converted into fat accumulation. Try not to eat any food if you have insufficient sleep, too much stress or late at night. You can refresh by drinking water or coffee. Timely after exercise to supplement the heat does make the body quickly restore the complex , but this time the body’s absorption capacity, easily lead to obesity.
- Eat less food that can easily cause weight gain
Stuffing and deep-fried foods can easily cause body fat. Deep-fried foods contain a lot of fats and carbohydrates, which will immediately break down into energy, resulting in excessive intake of calories. Sugar is basically carbohydrate, which is easily converted into fat and accumulated in the body.
Reminder (lose weight):
Difference between weight loss and fat loss?
People who do not know will always equate weight loss with fat loss, thinking that their weight loss is the result of fat loss.
But in fact, there is a huge difference between fat loss and weight loss.
Simple weight loss loses weight, which includes fat, muscle and water.
Fat loss refers to reducing body fat rate. Fat loss will be a healthier way to lose weight.
Simple weight loss will lose muscles, people’s basal metabolic rate will decline, immunity will also decline, it is very easy to rebound after losing weight.
If you lose fat, you can reduce the fat content while maintaining the muscle content, or increase the muscle content. The rate of weight loss and rebound is much slower than simple weight loss.
Weight loss ≠ Fat loss
Weight scales can only tell you how much “weight” you lost, not how much “fat” you lost.
Which is heavier, one kilogram of iron Or one kilogram of cotton?
The answer is the same.
One kilogram of iron and one kilogram of cotton, which one is larger?
The answer is: cotton.
In the same way, obviously the same weight, but some people look fat, and some people look thin.
What is the normal value of body fat rate? as follows:
Male: 15% ~ 18%, Female: 25% ~ 28%