Presumably, everyone has heard a saying: Eat well in the morning, eat well at noon and eat less at night. There is a certain basis for this. Healthy eating habits can make weight loss better planned and implemented.

The daily intake of calories depends on the degree of human exercise. Generally speaking, you can know how many calories you need by multiplying your current weight by 1 1. For example, if a person weighs 55 kilograms, the daily calories required are about 12 10 calories.

The results show that if the daily calorie is less than 1200 calories, the basal metabolic rate of the body will decrease by 45%. During weight loss, only the combination of diet and exercise can achieve the way to maximize fat loss. Therefore, healthy eating habits are very important. How to start diet to improve weight loss effect?

First, how to eat in the morning?

Breakfast is the focus of the day. If you eat well, you will have spirit and motivation. Breakfast should be the most nutritious. Breakfast should contain protein and cellulose. Protein can be obtained from low-fat meat, eggs, soybeans or dairy products. The main sources of cellulose are whole grains, vegetables and fruits.

Supplementing protein for breakfast and controlling carbohydrate intake are recommended: a boiled egg +2 slices of whole wheat bread+a glass of milk or juice;

People with constipation can eat more high-fiber foods to help digestion, and the breakfast calories are controlled at around 400 calories. Office workers can eat boiled eggs with oranges, or a box of low-fat milk with a bowl of oatmeal with some seasonal vegetables. This is the fastest way to eat breakfast, and it is also very nutritious.

Second, what to eat at noon?

Eating an apple an hour before lunch can improve satiety and avoid overeating at noon. You can eat a small bowl of rice and many vegetables.

You must eat some staple foods, because going to work and studying will consume your body's energy, and carbohydrates are indispensable nutrients for your body. You can eat some carbohydrates such as: a bowl of rice, eight-treasure porridge or steamed sweet potatoes;

In addition, add some beef, fish, chicken breast and tofu that protein eats; Foods that Gao Weisheng should also eat: kelp, mushrooms, cauliflower, bean sprouts, spinach, leeks, bitter gourd, wax gourd and kelp, all of which are low-calorie weight-loss vegetables. Eat more vegetables during weight loss.

When losing weight, try to eat less fat or fried food and drink less or no sugary drinks. The calorie of lunch should be controlled at about 600 calories. Standing for half an hour after a meal and then sitting or lying down can achieve the best nutritional supplement.

3. What do you want for dinner?

You can eat some low-calorie foods such as corn, sweet potato, yam and potato for fat-reducing dinner, which will make you feel full. Eat boiled vegetables, boiled broccoli, boiled bean sprouts, spinach or raw tomatoes. These vegetables are nutritious and will not get fat.

For dinner, you can cook some oatmeal and eat some fruits and vegetables. Because vegetables are low in calories and high in vitamins and cellulose, eating more vegetables can relax the bowels and reduce weight more obviously. The calorie of dinner is controlled at about 500 calories.

As the saying goes, "three points depend on practice, seven points depend on eating"! During weight loss, the most important thing is to keep your mouth shut, keep your legs open, eat a balanced diet, and eat healthy and well in fat-reducing meals. This is the correct way to lose weight.

Pay attention to the diet of reducing fat, and don't eat seaweed indiscriminately. We must supplement protein and be rich in vitamins and dietary fiber. At the same time, diet should be combined with exercise, which is the key to improve the speed of weight loss.