80 essential tips for fat loss

1. The faster you eat, the easier it is to gain weight. Thin people like to chew slowly.

2. If you only care about calories and do not pay attention to nutrition, you will not be able to lose weight.

3. Eating too much heavy-flavored spicy salt will not only cause edema, but also make people gain weight. Salt should not exceed 5g/day/person.

4. Eating carbohydrates on an empty stomach can make you gain weight easily.

5. Reduce carbohydrate and fat intake and increase protein.

6. Protein supplement should be appropriate. Eating too much is not good for the body.

7. A low-carb diet is easier to lose weight than a low-fat diet.

8. What really makes you gain weight is eating too many carbohydrates.

9. The order of eating is very important. If you eat soup, vegetables, meat and rice from front to back, you will really lose weight.

10. There is nothing that you absolutely cannot eat, as long as you control the calories.

11. Eat whatever you want. Don’t force yourself. The more you force yourself, the more you want to eat.

12. Eating more breakfast will help improve basal metabolism.

13. Small base eggs are 1/day, large base eggs are 2/day.

14. Eat more than 500g of 3-5 kinds of vegetables every day.

15. When eating salad, try to choose lemon juice and oil and vinegar juice, and avoid salad dressing and mayonnaise.

16. Eat dinner before 8pm and extend the fasting time, you will really lose weight.

17. Substituting a small amount of whole grains for dinner staples instead of polished rice and refined noodles can help slim down the belly.

18. Lotus roots, taro, potatoes, peas, water chestnuts, chestnuts, lilies, lotus seeds, yams, etc. have high carbohydrate content and are staple foods, not vegetables

Vegetables.

19. Red beans, mung beans, peas, kidney beans, pinto beans and other dry mixed beans are staple foods.

20. You need to sleep 8 hours a day. Staying up late will make you fatter.

21. It is difficult to sleep well under stress and supplement magnesium B6.

22. Don’t eat anything before going to bed, except zero-calorie water.

23. Fruit is suitable as a snack in the morning, no more than 200g per day.

24. Fruit cannot be eaten as a meal, and it will make you fatter as you get hungry.

25. If you want to eat sweets, put them in the morning. In the morning, you will not gain weight easily.

26. Brush your teeth immediately after meals to effectively reduce your appetite for snacks.

27. It is better to stand after a meal than to lie down. Stand for 20 minutes after a meal, otherwise you will gain weight.

28. It is difficult to lose weight just by exercising without controlling your diet.

29. Fasting aerobic exercise is more conducive to fat loss.

30. Drink a cup of green tea or black coffee half an hour before exercise to help burn.

31. Abdominal breathing is beneficial to slimming down the belly.

32. The tableware should be small to help control food intake.

33. Place snacks out of sight to avoid arousing appetite.

34. If you are hungry and want to eat snacks, drinking a glass of water can effectively relieve the craving.

35. Don’t go to the supermarket hungry, as you will buy a lot.

36. Food should be divided into small packages to avoid eating too much.

37 Give up all kinds of sweet water and drink more plain water.

38. Tea and black coffee can help you gain weight, but those with added sugar will only make you gain weight.

39. Honey water is also sweet water and can also increase weight.

40. When drinking yogurt, you should drink pure yogurt that is very sour. Flavored yogurt contains sugar, which is not conducive to weight loss.

41. Freshly squeezed juice, fruit tea, and various drinks with the word "beverage" in them are all fat-producing drinks.

42. Nearly half of fruit and vegetable crisps are oil, which is no different from potato chips.

43. Be careful with sugar-free drinks. Sugar-free drinks but containing sweeteners will increase appetite and disrupt insulin metabolism.

44. Alcohol has higher calories than carbohydrates.

45. If you are fat, you can eat meat, 7 points for white meat and 3 points for red meat.

46. Eat meat without the skin or fat, and the fat will be reduced by half.

47. There are good and bad fats. Eat more vegetable fats and less animal fats and trans fats.

48. Avocado can replace part of the meat and slim down the belly.

49. Half of nuts are oil. Choose the original flavor. Appropriate amount will nourish your brain and make you healthy and slim.

50. If you only eat boiled vegetables, the lack of oil will lead to endocrine disorders.

51. It is better to eat meat than to drink soup. The fat content of broth is high, and drinking too much gout will make you gain weight.

52. Bring your own oil spray bottle to help you control oil when cooking. Intake 20-25g of cooking oil every day.

53. Sweating ≠ × fat. What you lose is water, which can be replenished with a few glasses of water.

54. The same goes for steaming, sweating clothes, and wrapping in plastic wrap. They will only accelerate dehydration and will not accelerate fat burning.

55. Meal replacements are not always designed for people who want to lose fat. Most of them are designed for people who don’t have time to eat.

56. Long-term complete meal replacement can easily lead to malnutrition due to low calories and uneven nutrient intake, affecting the normal metabolism of the body.

57.VD can effectively reduce physical fitness.

58. Iron helps fat metabolism, iron deficiency will lead to obesity.

59. Potassium supplementation can help eliminate edema and lose weight. Eat more winter melon, mushrooms, and kelp.

60. To supplement iron, you should eat animal blood, liver, and meat. Do not eat red dates or brown sugar.

61. Girls will still gain weight if they eat too much during pregnancy.

62. My weight will stagnate or gain in the first week, and I will lose weight in the next 3-4 days.

63. A girl’s body fat rate is lower than 17o/o, which may affect her aunt.

64. Dieting is a quick way to lose weight, but it can also be harmful to the body.

65. Dieting will cause hair loss, delayed menstruation, loss of collagen, deterioration of skin, accelerated aging, and the more hair loss, the uglier it becomes.

66. After dieting, you will overeat and gain weight.

67. Dieting will reduce the body’s basal metabolism, which will not only prevent you from losing weight, but will also bring health risks.

68lt; Don’t look at weight to be fat, but look at body fat percentage and circumference.

69. There are no slimming products, essential oils, or slimming creams on the market that are directly fattening. The face slimming device only works with massage to temporarily eliminate edema.

70. The fat removal machine will not only remove fat, but will also damage the internal organs.

71. Thin leg socks, thin body clothes are not fat, they just squeeze the fat to make you look thin.

72. Our country has approved Orlistat for fertilizer, which drains oil.

73. Healthy and scientific weight loss speed, 4-8 pounds/month.

74. Fat cells renew every 3 months to 8 years. After weight loss, the weight can be maintained for more than half a year, and it is not easy to rebound.

75. If you lose 15-20 pounds/month too quickly, you will lose water and muscles, which will accelerate aging.

76. Only when your weight, body fat, and circumference remain unchanged for 2 weeks will you reach the weight loss plateau.

77. In hot and cold seasons, basal metabolism will be higher.

78. Weight changes mainly occur on an empty stomach in the morning, and it is more scientific to measure in weeks.

79. If you do not exercise, the recommended calorie distribution for three meals a day is 4:4:2. If you exercise at night, the recommended calorie distribution for three meals is 3:4:3.

80. To reduce fat in a lifestyle way, adjusting bad eating and living habits is the key.