A balanced diet can help you lose weight. Weight loss must be carried out on the basis of adequate nutrition first, so that the body can have enough nutrition to burn fat and metabolize fat. A balanced diet should have a daily intake of carbohydrates, protein, vitamins, minerals, cellulose, healthy fat and other nutrients, in addition, a daily intake of sufficient water should be maintained, so that a balanced diet can achieve the role of healthy weight loss and maintain good health. ?

The core of weight loss is that the consumption is greater than the intake. To lose weight, the excess fat in the body is reduced, the muscle ratio is increased, the intake of foods with high calorie, high fat, high sugar and high salt is reduced, and the intake of foods with low calorie, high fiber and strong satiety is increased. Through such dietary adjustment, we can not only develop good eating habits and living habits, but also have a healthy weight loss effect. How to balance the diet to achieve the effect of healthy weight loss?

1, reduce the heat difference of 5 calories per day.

if you reduce 5 calories a day, you can reduce 15, calories a month. By reducing the intake of sugar food, that is, the intake of staple food and fruit. Reduce the intake of staple food by a quarter every day, and keep 2 grams of fruit every day. Burning one kilogram of fat consumes 7 calories, so by reducing the calorie difference in one month, you can reduce about 4 kilograms of pure fat.

2. Adjust the order of eating.

The adjustment of eating order is beneficial to reduce intake and weight. Before meals, have a cup of warm water of 1ml, then eat vegetables, then eat protein, and finally eat the staple food (coarse grain food).

3, chew slowly, and eat 7 minutes full every meal.

Chewing slowly can let the brain receive the signal of satiety in advance, so that food can be fully digested and absorbed, which is beneficial to reducing food intake.

If you eat 7 minutes full every meal, stop eating when you feel that you can eat or not, so as to prevent excessive calorie intake and be beneficial to gastrointestinal health.

4, choose healthy fat.

Many friends keep fat at a respectful distance from others. During weight loss, you should eat healthy fat in moderation, such as deep-sea fish, nuts and other foods rich in unsaturated fatty acids, which will not only make you fat, but also help you lose weight. In addition, these foods can also remove bad cholesterol from human blood and control blood lipid concentration, which is conducive to the prevention of cardiovascular diseases.

5. Exercise moderately to improve metabolism.

To lose weight, we should not only eat delicious and nutritious food, but also insist on exercising. Do aerobic exercise 3~4 times a week, such as jogging and brisk walking, for 4~6 minutes at a time, which can strengthen fat burning.

At the same time, doing strength training twice a week to increase muscle content is conducive to improving the basic metabolism of the human body, thus increasing calorie consumption.