Joke: The weight has increased.

That's because I didn't pay attention to my diet, which led to running and exercising every day, but I got fat. Running is an auxiliary function, which can improve metabolism and promote fat burning. But if you don't pay attention to your diet, even if you can lose weight by running, once you return to a normal diet, your weight will rebound quickly. Therefore, on the basis of running, it is necessary to balance diet and nutrition in order to achieve the effect of healthy weight loss without rebounding.

Besides running every day, how to match the diet? 1, three meals rule, balanced diet.

Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat. Just like eating well and doing good things, it is very helpful to lose weight, develop good eating habits and maintain good health by maintaining the law of morning, middle and evening during weight loss.

2. Increase protein intake.

Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Which foods are rich in protein, such as fish and shrimp, chicken breast, beef, eggs, bean products, milk, skinless chickens, ducks and geese, etc. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If your weight is 80kg, you can eat 80g protein every day.

3, chew slowly, eat 7 points full every meal.

Chewing slowly can make the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. At the same time, you can develop good eating habits, which is very helpful for losing weight and maintaining a healthy diet.

4. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.

These foods don't have much nutrition except increasing calories and fat. Eating too much will not only increase calories and oil, but also damage your health. It is suggested to choose foods with low calorie, high fiber and strong satiety, which can not only reduce the intake of calories and oil, but also avoid excessive intake. At the same time, it can play an auxiliary role in weight loss and health preservation.

5. Keep enough drinking water.

Drinking water can improve metabolism and promote fat burning, because burning fat requires water. It is suggested to keep enough water every day, which can not only supplement the water needed by the human body, but also nourish the skin and keep the skin elastic. At the same time, it can promote excretion and defecation and avoid constipation. It is suggested to keep at least 1500~ 1700 ml of drinking water every day, which is very helpful for weight loss and health preservation.

6. Adjust the order of eating.

The adjustment of diet order is conducive to reducing food intake, avoiding excessive intake of calories and oil, and maintaining good eating habits for a long time. For example, drink a cup of warm water before meals, then eat vegetables, then eat protein food, and finally eat the staple food (coarse grains).