Calculate calories and eat thin easily

Food is so exquisite and diverse. How can you better control your appetite and resist the temptation of food while losing weight? Then make a calorie plan first and eat weight based on calories to ensure that you can lose weight!

* Find out how many calories you consume in a day!

1. Are you full?

This is a modern society known as the age of satiety. It is full of food. Once you know the number of calories that suits you, you can determine how many calories you must consume in a day.

2. Is it a habit of partial eating?

Because you want to lose weight, you can easily adopt your own diet by eating only vegetables? not staple foods. However, when necessary nutrients are insufficient, weight loss is prevented in order to make up for this phenomenon. So equilibrium is very important.

3. Do you eat regularly?

Do you eat less often to lose weight? Do you eat indiscriminately? Experiments have shown that the fewer times you eat, the more the accumulation rate of body fat will increase. Therefore, eating regularly is an unchanging iron rule.

* Develop a weight loss plan that suits you

1. Determine your daily calorie intake

First of all, determine how many calories you need? Then aim to reduce calories by 15% to 20%, not too reluctantly and lasting for a long time, which is the most appropriate way to lose weight.

2. Write down what you eat

Surprisingly, human memory is often unreliable, so it is necessary to develop the habit of writing down what you eat every day in a diary. In addition, giving yourself the task of calculating your daily calorie intake will make the results better.

Always pay attention to the balance of calories and nutrients before eating!

Losing weight starting from 1600 calories is the most basic

In order to lose weight healthily, start with consuming 1600 calories. For most people, this is not reluctant, so this number is determined. However, if you currently consume more than 2000 calories and feel that the number of 1600 calories is not easy to achieve, then you can start from 1800 calories.

After 10 days, if your weight does not change much, you can drop to 1400 calories

If you eat 1600 calories a day for 10 days, and your weight does not change, you can switch to a 1400-calorie diet and continue for 10 days. However, you cannot set it at 1400 cards at the beginning, you must start at 1600 cards.

Absolutely prohibited below 1200 cards

Continue to implement weight loss of 1400 calories, and there is still no change before you can drop it to 1200 calories. However, this is close to the basic metabolic amount needed to maintain life. If you drop it below 1200 calories without a doctor's guidance, it will be quite dangerous. The effect cannot be shown, there must be something wrong.

Balanced intake of food is the key

Even if you reduce the number of calories, it's important to consume the nutrients your body needs. Let's use our diet records to check the balance of food, carefully consider the nutritional balance of food, and eat all kinds of food!

If you cannot do it every day, you can adjust it the next day

It is ideal to consume all necessary nutrients every day. If you can't do this, you can eat these things you haven't eaten the next day. (Internship Editor: He Lili)