How to lose weight through diet?

How to lose weight through diet? In modern society, diet has been a hot topic. There are many ways to lose weight, but in order to achieve the effect of losing weight, I suggest you choose from two aspects: diet and exercise. It is important to know how to lose weight through diet first.

How to lose weight through diet 1 1, I can't help eating.

Under normal circumstances, the human body needs three normal meals a day, and people usually consume the most in the morning. Therefore, this lunch at noon is also necessary. No matter which meal, you can't skip it easily. Many patients may feel that the meal this evening is unnecessary. In fact, although this meal will not bring too much supplement to the human body, it can't be eaten too well, but it can't be eaten. If you want to do some exercise at night, you should supplement some food properly, so that you can have more physical strength and exercise. You can eat less, but you can't help eating.

2. Control the intake of staple food

Most people don't want to eat too many dishes at ordinary times, but they especially like to eat staple food. So it is easy to lead to obesity. Generally, when you lose weight, you should strictly control the staple food, try to reduce the staple food every day, and replace the staple food with vegetables from the beginning, which can also play a certain buffering role. Then the whole quantity is reduced to achieve the mitigation effect. However, we must start with the staple food, so as to effectively control our weight.

3, dietary fiber to lose weight

Eating more fiber-rich foods can also help you lose weight. After this plant reaches the body, the fiber in it can obviously hinder the absorption of food, because it will expand after absorbing water, and the increase of its volume will make the human body feel full to a certain extent, which will help reduce the food intake. At the same time, if there is more fiber in the food, the number of rejections will increase, so the speed of eating will slow down, and it will be difficult for blood sugar to rise, thus playing a good role in controlling the weight of patients.

4. Drink more water and soup.

For every dieter, drinking water is an essential link, especially in summer. Because a lot of water will be lost during exercise, it is necessary to replenish water to the body properly. Having enough water in the body can also promote lipid metabolism. Drinking soup is also a good habit, which can control appetite well, so you can eat less soup when you lose weight.

How to lose weight by dieting 2 1? Understand basal metabolism and eat enough basal metabolism.

Why eat enough basal metabolism? Because our daily consumption is mainly basal metabolism and exercise consumption, and generally speaking, basal metabolism consumption accounts for 60% of all calorie consumption, that is to say, basal metabolism consumption is the basis of calorie consumption, and to ensure the stability of basal metabolism, in addition to some uncontrollable reasons such as gender, age, disease and endocrine, the rest are some controllable factors such as diet, sleep and muscle content.

Among the controllable factors, a reasonable diet should not only meet our daily needs, but also effectively ensure that muscle content is not lost. At this time, if you choose the method of dieting, the daily intake will not meet the needs of the body and directly reduce the basal metabolism. The body will also supply energy by consuming muscles, and the decrease of muscle content will also lead to the decline of basal metabolism.

At this time, the problem also came, that is, how can we know our basic metabolism? Let's share a formula that is more suitable for us in China, that is, Mao Deqian's formula (below).

After knowing your basic metabolism, you can arrange your diet reasonably on this basis, and then take the calories consumed by daily activities or sports as the calorie gap on this basis to achieve the purpose of losing weight.

Second, arrange three meals a day reasonably.

In this regard, many friends will choose the method of fasting, that is, not eating a meal, and the most common thing is not eating dinner. So, on the basis of ensuring enough basal metabolism every day, will it be effective not to eat dinner? Of course not, because from the perspective of calorie intake, it doesn't matter how many meals you eat on the premise of eating enough basal metabolism. If the purpose of missing a meal is to reduce calorie intake, then if basal metabolism is not eaten enough, it will lead to a decline in basal metabolism, which will lead to a decline in overall calorie consumption. This will make you lose weight quickly and rebound quickly.

Besides, eating less than one meal will not only make us unsatisfied physically, but also psychologically, because eating is the foundation to maintain our survival, and eating will also make us enjoy and be happy. If we deliberately erase this matter, it will inevitably lead to our psychological deficiency. And this lack will lead to overeating in the future.

So, you have to eat three meals a day, but how to arrange it? The simplest way is to eat breakfast and lunch normally, and reduce dinner appropriately, especially reducing carbohydrate intake.

Third, arrange the diet structure reasonably.

Speaking of which, it is actually a question of what to eat. On this issue, many friends will adopt a zero-carbohydrate approach, because they will think that carbohydrates are the culprit leading to obesity. In fact, the culprit of obesity is the overall calorie intake, not carbohydrates.

Carbohydrate is actually sugar, which is the main energy source to maintain our life activities. Too little carbohydrate intake will lead to increased protein and lipolysis and loss of cations, leading to general weakness, fatigue, decreased blood sugar content, dizziness, palpitation and brain dysfunction. In addition to the impact on health, it will also lead to protein decomposition, leading to muscle loss, and the final result is a decline in basal metabolism.

Speaking of which, protein came on. From the physical point of view, protein is also necessary to maintain the normal operation of the body, so in daily life, we should ensure that we get enough protein. From the perspective of losing weight, protein undertakes the important task of promoting muscle growth and repair, which plays an important role in maintaining and improving the basic content of muscle and is an effective means to maintain basic metabolism. In addition, protein's digestion time is long, which can bring a sense of fullness, so we can control our food intake properly during the period of losing weight.

Of course, in addition to carbohydrates and protein, other nutrients are also indispensable for maintaining the body, and no one can ignore them. Generally speaking, the proportion of each element in the diet is: carbohydrate accounts for 55-65% of the total energy, fat accounts for 20-30%, and protein accounts for 10~ 15%.

Fourth, meet your psychological needs and don't be too hard on yourself.

In our daily diet, reasonable and moderate control is correct, but it is wrong to be too careful about calories. After all, not everyone is a nutritionist, not everyone is a gourmet, and not everyone can make delicious fat-reducing meals. Blindly controlling diet is correct from the perspective of losing weight, but it makes us collapse from the psychological point of view. Therefore, we can and have reason to indulge ourselves properly on the basis of self-discipline to make up for the psychological deficiency.

So we can make a small plan for ourselves, such as giving ourselves a chance to enjoy food once or twice a month to satisfy our desire for food. When this psychological satisfaction is realized, we will control our diet better.

Finally, eating is our nature. Even in the process of losing weight, you can't make extreme choices that go against your nature and physiological needs. We should learn to eat happily and healthily.