During weight loss, eat less staple food at night, that is, avoid high carbohydrates and choose some ingredients with more water and dietary fiber. You can use fruit instead of dinner, or you can eat some light vegetables as long as you are not hungry. If you want to maintain your current achievements, you can eat some miscellaneous grains, such as sweet potatoes and corn. Miscellaneous grains are more nutritious than refined rice flour, rich in vitamins, protein and dietary fiber, and more suitable for people who lose weight. Dietary fiber can slow down the emptying of the stomach, so it is not easy to get hungry, and can promote intestinal peristalsis, reduce the absorption of fat and prevent constipation. I think only whole wheat bread is desirable among cakes and bread, and I deliberately avoid foods made of refined wheat flour. There are many such suggestions and recipes on the Internet. Check the nutritional composition of food, and you will know it clearly.

Dieting to lose weight, the weight lost is water at first, then protein is lost in the body, and then protein is consumed with fat. During this period, your metabolic rate will gradually decrease, that is, you only need a little energy every day to maintain your life and adapt to your diet. So the speed of losing weight will be slower and slower, and it is easy to gain weight after you return to a "normal" diet.

For this phenomenon, the only way is to strengthen exercise during dieting. First, exercise can promote human metabolism; Second, the muscles needed for exercise can preserve protein and reduce the loss of protein in the body; Third, even for ordinary actions such as walking and reaching out, exercising muscles consumes more calories than exercising fat, so it will be easier in the maintenance period and transition period.

It is generally low-intensity and long-term aerobic exercise that is suitable for practicing during weight loss, and personal interest is very important. I like swimming and yoga, but I can't stand jogging. Swimming consumes a lot of calories per unit time. Yoga can not only relax the body and mind, but also improve flexibility and partially shape the body. It should be noted that don't eat or drink after exercise, wait for 2 hours before eating, and the weight loss effect will be better.

The key to losing weight is to be self-disciplined and cultivate good habits. It's best to achieve your goal successfully once. Because of weight loss, the energy needed every day will be reduced accordingly. You can gradually adjust your body through exercise and food choices. Because individuals are very different, you have to experience it yourself. Know more about your body, the food you eat every day, and the fun of sports. I believe you will succeed! More and more beautiful!