When you are losing weight, you should also pay attention to your diet. Many people reduce the balance between diets for the sake of health, which leads to an imbalance in the health of the body. The following content is compiled by me for you on how to be reasonable during weight loss. Diet, I hope it can help you!

1. Basic theory

1. Calories

Calories are a standard for measuring food calories. Usually we say that the higher the calories in a food, the easier it is to convert into fat.

2. The human body’s basal metabolic rate

The basal metabolic rate refers to the energy that the body will automatically consume even if it does not move. Everyone's basal metabolic rate is different. Generally, the basal metabolic rate of a normal-sized male is about 1,800. The basal metabolic rate of women is about 1,500.

Specific reference to the Bmr calculation standard:

(Now basically all major weight loss and fitness apps or online can directly enter your height and weight to calculate your Bm2 value)

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3. Three major energy-producing nutrients: fat, sugar, and protein

It must be remembered that obesity is caused by excessive energy storage and accumulation of energy, forming fat. It's not that eating too much fat leads to obesity.

What does it mean? We say that food contains a certain amount of energy. Some are high energy and some are low energy. Fat, sugar and protein are the three more important factors that lead to high energy.

Don’t worry too much or too fearfully about your fat intake. Sugar can also produce a lot of energy, and so can protein. Even fruits and vegetables are fine. If you can eat a large bucket of cucumbers a day and exceed your basal metabolic capacity, you will still gain weight. It’s just that fat, sugar and protein are more likely to cause high calories than vegetables, fruits and other foods.

2. Core

Based on the above theory, the core of weight loss is derived - opening the energy gap. In other words, the energy intake is less than the energy used by the body. So losing weight consists of seven parts in diet and three parts in exercise.

●The energy intake, the calories in the food eaten.

●The energy consumed includes the body’s daily basal metabolism + calories consumed by exercise.

3. Food

(1) Classification

Food is divided into two types: foods with calories and foods without calories.

1. Foods with calories include: carbohydrates, proteins and fats

2. Foods without calories include: water, vitamins, dietary fiber and some mineral elements.

Recipes follow the rules:

Specific recipes need to be customized based on the differences in individual factors of each person, but the principle is as follows:

Cereal intake is about 200 grams. , about 300 grams of vegetables, about 200 grams of fruits,

About 40 grams of protein, (an egg is about 60 grams)

About 40 grams of meat (Meat, it is recommended that you eat more fish, beef, and chicken breasts)

About 40 grams of aquatic products (seaweed, kelp, shrimp)

300 grams of dairy products per day (Mainly through milk and yogurt)

10 to 15 grams of nuts (what is the concept? In fact, it is less than ten small nuts)

About 25 grams of oil.

(2) Selection of snacks

In the name of writing articles, I bought myself a lot of snacks haha

1. Food packaging ingredient list

①Theory: The higher the number, the more it occupies.

②Practice 1: For example, whether bread is whole wheat depends on whether the first ingredient in the ingredient list is whole wheat flour or wheat flour.

If there are both whole wheat flour and wheat flour, and wheat flour is still ranked ahead of whole wheat flour, then in fact this bread is just an ordinary bread mixed with whole wheat flour.

If the bread we buy says wheat flour, but it is brown or black, it should be because it has added coloring.

The following four items are all “fake” whole wheat, which is ordinary bread mixed with whole wheat flour.

③Practice 2: Selection of oatmeal.

Don’t choose “tasty” oatmeal, sweet oatmeal with milk powder and wheat flavor, which has more additives. Choose pure products that only have pure oats.

2. Nutritional composition table

① Energy

Energy is the main source of calories, so be sure to pay attention to this standard. Generally, there will be the words "xxx kilojoules" on the food ingredient list.

　②Carbohydrates

Basically, the proportion of starch and sugar is relatively large

　③Protein

Protamine is the main component

　④Fat

Divide into good fats and bad fats, do not eat foods high in trans fat

　⑤Sodium

It is the amount of salt in food. The higher the salt content, the higher the NA. The higher the NA, the less conducive it is to losing weight.

Example: instant noodles.

The main reason why a pack of instant noodles is unhealthy is that too much sodium is added instead of too many preservatives. Wouldn’t it turn them into mummies after eating them? The sodium content in a pack of instant noodles exceeds what the human body needs in a day. Eating instant noodles without soup and adding less seasoning packets can greatly avoid the intake of sodium.

The following are the ingredients of instant noodles and non-fried instant noodles from a certain country:

⑥Others (calcium, iron and zinc)

The first five are required by national regulations On the ingredient list, just because something else is not marked doesn’t mean it’s not available.

A simple example:

The calcium content in milk is generally not specially labeled. There are many high-calcium milks on the market. So what is the difference between them and ordinary milk? The answer is that there is no essential difference.

In fact, I suggest that you don’t be superstitious about so-called high-calcium milk when buying milk, because all milk must contain high calcium. Adding the words "high calcium" can make the price more expensive, and it can also reflect its higher nutritional value.

For example, another example from our daily life is ad calcium milk.

ad Calcium milk, is it milk? First of all, it is not milk. It is a milk drink, which belongs to the beverage category. We all know that the sugar content of beverages is quite high. Secondly, it does not have the trace elements that ordinary dairy products have. Finally, the word calcium has actually misled consumers. It contains far more calcium than an ordinary bag of milk.

Also, some merchants will make some small changes in the packaging of the products. For example, the ad calcium milk above.

Another time I saw the energy content of a pack of puffed food and the NA content was quite low, which made me feel very strange. Taking a closer look, I found that the label should have been per 100 grams (g), and the measurement method was per 100 milligrams (mg). No wonder the sodium content is very low!

3. Misunderstanding

① Dried fruits and vegetables and dried meat

Dried fruits and vegetables and dried meat are good, but you must be careful not to over-process them, such as candied fruits, soft lemon slices and papaya slices, and overly salty dried vegetables. The taste is artificially added later. Pure dried fruits and vegetables and dried meat are unpalatable. So spiced ones are better than spicy ones, and mild ones are better than sweet and salty ones.

②Nuts

Control the quantity, the nuts on the market are also processed. Neither salty nor sweet taste is as good as the original.

　③Fruit

The sweeter it is, the more cautious it is, such as banana, durian, etc.

Summary: The more pleasant the food is, the higher the energy.

(3) Selection of staple food

The following are my recipes during the fat loss period. Now I can basically eat whatever I want, but I have to control the amount of intake. Just be kind to yourself and be appropriate.

1. Breakfast

Eat a full meal, whole wheat bread or vegetarian buns, porridge (personally: one bread, not whole wheat)

2. Lunch

80% full, a combination of meat and vegetables, preferably fish and beef (personally: cold skin, noodles, fast food, cold dishes)

3. Snacks

Fruit or nuts, Yogurt etc.

4. Dinner

Thirty percent full, eat less, less greasy, less sugar, less spicy (personally: yogurt, pancakes, corn, sweet potatoes)

Four , Precautions and misunderstandings

1. Dieting to lose weight

Based on theoretical knowledge, dieting to lose weight should be able to open up the energy gap to a large extent. Therefore, many girls pursue dieting or even fasting. However, the relationship between exercise and basal metabolic rate is usually ignored. To put it simply, when you start a diet, your intake is indeed less than your consumption.

However, due to the lack of coordination with exercise, the body’s basal metabolism is in a stagnant stage. Over time, our body will automatically think that our basal metabolism only requires a few hundred calories. .

In other words, our daily basal metabolic rate is only about 400 to 500 calories. At this time, only eating less than 400 to 500 calories can open the energy gap. No one can guarantee to eat only one tomato or one cucumber every day.

This is why dieting to lose weight usually leads to a rebound in the later stages.

Therefore, it is not advisable to go on a diet to lose weight. We must go on a proper diet to control our daily income to about 1,400 calories. And through exercise to increase the body's basal metabolic cycle, exercise can not only increase the body's basal metabolic rate, but also consume a lot of energy.

Only proper diet and proper exercise can reduce body fat, not muscle and water.

2. Weight loss taboos: 3TANG rules (personal summary)

This is my personal summary of weight loss taboos: soup, sugar, lying down

Implicit Killer: Soup.

Many people say that I drink a bowl of seaweed and egg drop soup before meals, so that I can eat less. So I gulped down chicken soup, including egg drop soup. Spicy soup is actually very rich in nutrients and has high oil and fat content, so be sure not to drink the soup as water. (My favorite soup and rice, cry.jpg)

The biggest killer: sugar.

Don’t be afraid of fat, be afraid of sugar. Sugar is the most important substance that is converted into energy, so when the sugar intake exceeds the sugar needed by the body, the body will store the energy and convert it into fat.

The laziest killer: lie down.

Many people have the habit of sleeping after eating. Lying down is the least conducive to the transformation of energy. After eating, you can stand for a while, lean against a wall or take a walk for about 20 minutes, and then go to bed. Don't lie down and eat snacks while looking at your mobile phone. What you eat will quietly turn into fat.

What kind of exercise is good during weight loss

If you want to build muscle strength, you can choose to exercise in the afternoon

In addition to the evening, afternoon exercise is also a good exercise Time, if you want to strengthen your body muscles, it is recommended to exercise between 2 pm and 4 pm. This is the best time for human body muscle synthesis. Because the muscles have better flexibility and coordination during this period, they are less likely to be injured during exercise. However, because the temperature in the afternoon is relatively high and the oxygen content outdoors is low, it is not recommended for everyone to exercise outdoors, especially not to do aerobic exercise.

Is it really bad to exercise in the morning?

In fact, it is not bad to exercise in the morning, but it is not suitable to do some strenuous exercise in the morning, because the human body is in a state of just waking up, and the blood sugar content may be low. Strenuous exercise may cause the body to Symptoms such as dizziness and nausea occur. Also, when you first get up, the muscles of the human body are still in a state of tension. If you do strenuous exercise at this time, it can easily lead to muscle strain or even hypoxia. Therefore, I suggest that everyone should do Tai Chi and practice yoga in the morning.

What kind of exercise can help lose weight the fastest?

The first is swimming. When a person is in the water, all activities are subject to great resistance, so the calories consumed are the highest when swimming. And swimming is more interesting than other forms of exercise, especially when the hot summer is coming soon. When swimming, it can activate the muscles of the whole body and help burn fat throughout the body.

It is recommended that before swimming to lose weight, everyone must warm up first and do not challenge the deep water area easily. Just fully burn the body fat.

The second is brisk walking. Although walking is a very common exercise, brisk walking is actually a good way to lose weight. Some people feel that running is too tiring and they can’t keep going, so brisk walking is the best choice. When you walk briskly, the fat in your body is constantly burning, and it does not put too much pressure on your knees. However, you also need to reach a certain intensity when walking briskly. If it is like walking all the time, the weight loss effect may not be very good.

To sum up, morning is not the best time to exercise to lose weight. If you want to lose weight, it is best to exercise in the evening, and if you want to strengthen muscles, it is best to exercise in the afternoon. When exercising to lose weight, it is best to persist for 45 minutes, so that the fat in the body can be burned. If the time is too short, it may not be effective.