The underlying logic of losing weight
As far as scale reduction is concerned, it is inefficient to achieve scale reduction through exercise. The most important thing is to learn how to manage food, create energy gap, and reasonably match three nutrients, both of which are indispensable. Mastering the underlying logic of weight loss can not only avoid detours, but also avoid excessive entanglement of some details that vary from person to person.
1, 3 steps to create energy gap (1) to calculate daily basal metabolism;
Female basal metabolism = weight (kg) * 10+ height (cm) *6.25- age *5- 16 1.
Male basal metabolism = weight (kg) * 10+ height (cm) *6.25- age *5+5.
Remarks: basal metabolism is equivalent to the minimum energy required by the body when it is not exercising and doing nothing every day.
(2) Calculate the total daily consumption:
Total daily consumption = basal metabolism * exercise coefficient.
(3) Establish an energy gap on the basis of total daily consumption:
Total daily intake (kcal) = total daily consumption *85% (equivalent to energy gap 15%).
Remarks: The body also obeys the law of conservation of energy. Only by eating less than you consume can you lose weight.
2, 3 steps to rationally allocate the proportion of the three major nutrients.
(1) First determine the intake of protein:
It is suggested to consume 0.8- 1.5g protein per kg of body weight every day, and the protein calorie per gram is about 4 kilocalories.
(2) Determine the fat intake:
It is recommended to consume 0.6- 1 g of fat per kilogram of body weight every day, and the calorie per gram of fat is 9 kilocalories.
(3) Finally, calculate the carbohydrate intake.
The formula is as follows:
Total daily intake (kcal)-protein intake (g) *4 kcal/g-fat intake (g) *9 kcal/g.
If you want to further convert it into grams, divide it by 4. The calories per gram of carbohydrates are also 4 kilocalories.
You can use the mobile APP to calculate and record the daily calorie intake and the proportion of the three nutrients. The latter does not require the accuracy of 100%.
3. Recommended ingredients for fat reduction period
Carbohydrate: oat, sweet potato ●, purple potato, corn, quinoa, buckwheat, potato, yam, taro, old pumpkin, chickpea, red bean, mung bean, millet and rice.
Protein: Chicken breast, fish, shrimp garden, beef tendon, egg white, low-fat milk, sugar-free yogurt, bean products.
Fat: salmon, custard, avocado, nuts, peanut butter, olive oil, linseed oil, coconut oil.
Fruits: apples, pears, blueberries, strawberries, grapefruit, oranges, kiwis, peaches, pitaya and cherries.
Vegetables: Eat more green leafy vegetables and mushrooms.
Remarks: You must learn to look at the ingredient list and choose clean ingredients. Avoid overcooking; The more colors you eat, the better.
4, the essence of weight loss = change a life!
Teacher Feng Xue said well that obesity is often caused by an unhealthy lifestyle. If you haven't decided to change your lifestyle, don't start losing weight, and you won't succeed if you start. Check yourself. What's your tendency?
Obesity habit:
1 Don't like drinking water. Or drink juice or high-sugar drinks all the time.
2 three meals are irregular, or breakfast is often skipped.
3 Stay up late for supper.
4 like to hoard high-calorie snacks at home.
Eat fruit at night.
Wolfing food is easy to eat.
7 Lie still immediately after a meal.
No delay, no hurry.
5. Correct your mind.
Don't delay and be afraid of difficulties when dealing with restoration. No one can really help you before you take this step. But don't be impatient and blindly pursue short-term thinness. Weight management needs to pursue long-term ism. It is very normal to lose weight slightly or encounter a platform period.
Fully believe in yourself, stay with like-minded people and encourage each other, and you will definitely achieve the great cause of losing weight. You know, being thin is a gift, and being fat is a choice! It's better to make a post-holiday weight loss plan now, and the new year will become thinner, more beautiful and better! Losing weight means not only losing body fat, but also losing brain and ideological fat.
6. Adjustment of fat-reducing speed and fat-reducing meal.
Without the guidance of a professional doctor or dietitian, the weekly safe fat reduction rate is only 0.5- 1kq, which is not easy to cause harm and rebound to the body. More importantly, it is easy to adapt and adhere to. When the weight has been reduced by 10%, you can maintain it for 2-4 weeks and have a rest. According to the calculated calorie patrol and the ratio of three nutrients, you can eat for one month continuously. If the weight has not changed, you can readjust the fat-reducing meal and reduce the calorie intake appropriately.
bonus
List of items to be prepared before losing weight:
1 body fat scale (it is not ordinary weighing scale that can measure body fat rate).
2 Tape measure (regularly measure five girths: abdominal girth, waist girth, lower abdomen girth, hip girth and thigh girth).
3 food scale (it is easier to control calorie intake by weighing raw weight before cooking ingredients).
4 oil and salt measuring spoon, oil spray pan (less oil and less salt).
It is suggested to use olive oil, linseed oil or coconut oil instead of edible oil, and sea salt is recommended.
6 large water cups (recommended daily consumption: 30-40ml)7 per kilogram of body weight) and 7 grids (three or four grids are acceptable).