Everyone’s understanding of weight loss is to keep your mouth shut and move forward, but in fact, the core thing that everyone has not understood is to change our diet structure. Once our diet structure changes, you You will find that you will have a physique that will never gain weight again. Exercise is another aspect, which will be discussed in detail later.

A complete and healthy dietary structure is indispensable for carbohydrates + protein + fat, and the proportion of these three nutrients is the key to a healthy diet.

It is also because the three major nutrients are indispensable, so those fruit diets, juice diets, and diets without staple food are very unscientific and cannot last long. Once you return to a normal diet, you will rebound. It is very serious and even affects body functions. It is very undesirable to lose weight and lose a healthy body.

To put it simply, the recommended ratio of carbohydrates/protein/fat is 5:3:2, or 4:4:2. If you find it difficult to stick to it at the beginning, you can also use 4:3:3. To calculate this ratio, we recommend a mobile APP: Mint. Weigh your daily food in advance. Enter the APP to calculate the total amount and ratio. After a period of implementation, it will become easier and you can roughly estimate the weight of the food. It will be a little uncomfortable at first, but the first advantage of doing this is that it controls the input of calories and the proportion. Another biggest advantage is that it will form a habit. Every time you eat the same food, you will take out your phone to count the calories. , it’s better to eat less foods that are high in calories, oil and sugar~

Let’s talk about the types of food. First of all, eat less food that is high in salt, sugar and oil. Eating less does not mean not eating it, but controlling the amount. . First of all, these three foods are harmful to health, so they must be restrained during fat loss.

The most important thing to control among these three types of food is high sugar. Carbohydrates are actually sugar, so can we not eat them? Of course not, what we need to reject is refined sugar, which is sucrose. I often see many people calling for eating more whole grains, because whole grains are low GI foods, that is, carbohydrates with a low glycemic index. Refined rice and noodles are high GI foods, so eat less of them. The lower the glycemic index, the less insulin is secreted and the less fat is synthesized, which will also effectively control fat accumulation. Another point is that people have long said that high-salt foods can put pressure on the heart, but some data show that high-sugar foods actually put a lot of pressure on the heart.

High salt is not only harmful to the heart and kidneys, but can also cause edema and make people look obese, so be sure not to eat too much.

In fact, the simplest way to deal with high-fat foods is to control the intake of cooking oil when cooking, avoid frying and stir-frying, and use boiling, low-fire frying, and electric grilling. You can also make many delicious dishes.

Recommended carbohydrates: whole wheat products, quinoa, brown rice, etc.; protein: chicken breast, beef tendon, plum meat, pangasius, dairy products, etc.; fat: various nuts, milk, yogurt.

Before giving birth, I used a dieting method to lose 22 pounds and 118-96 in two months. After giving birth, I found that this method did not work and was very harmful to the body, so I decided to control my diet. The method is from 126-105, and the figure is well-proportioned and not shriveled. It looks much better than when I weighed 96 pounds. Coupled with appropriate aerobic and anaerobic exercise, if a person loses weight, his energy and energy will be better.

I would like to recommend Douguo Food, go to the kitchen and other food apps. Many fitness experts will upload some healthy fat-reducing recipes. Don’t eat those dry boiled chicken breasts. Fat-reducing vegetables can also be used. Very delicious.

If you are occasionally greedy, it is not impossible to eat some sweets or junk food, but you must control the amount. After all, love can be unrestrained, but love can be restrained~~

I would like to share a little tip with you. What should you do if you want to eat non-fat-reducing foods within a day? It is recommended to eat it at night. When I told my friends, they were shocked. Why is this? Because if you eat these foods during the day, it is generally difficult to stop, and your gong will be broken and you will keep eating. But eating at night is different. After persisting for a day, eating at night will probably put a lot of pressure on my heart. Even if I eat, I can't take a few bites and I will go to bed soon. I often just give it up.

Finally, I hope that all fat friends can successfully lose fat and shape up, and have a healthy and happy life~~

The full text is hand-typed and original, and I hope the title author will adopt it~~< /p>