How can you lose weight

summary

I always feel that I'm a little overweight and a little fat. I think about losing weight every day. But did not insist, because after a period of time to accompany the intimate photo, so go to the hospital to consult the doctor, scientific weight loss method. Next, I'll tell you how to lose weight.

How can you lose weight

First, we should control the diet, limit the total energy intake to 1000-1500kcal / day, reduce the fat intake, the fat intake should be 25% - 35% of the total energy, the diet is rich in fruits and vegetables, dietary fiber, lean meat and plant protein as the protein source. There should be sufficient high-quality protein in the diet for weight loss. In addition to the necessary nutrients, it is also necessary to supplement the necessary vitamins, minerals and sufficient water.

Second: we should also change our eating habits. We need to chew and swallow slowly when eating, which can slow down the absorption of nutrients and control energy intake. The goal of diet control is to control the weight loss of about 0.5-1kg per month and 7-8% in six months. Obese patients had better make a strict diet plan under the guidance of a special nutritionist.

Third: during exercise, the use of fatty acids and glucose in muscle tissue is greatly increased, so that the excess sugar can only be used for energy supply, but can not be converted into fat and stored. At the same time, with the increase of energy consumption, the stored adipose tissue is "mobilized" to burn for energy, and the adipocytes in the body shrink, thus reducing the formation and accumulation of fat. Therefore, the aim of reducing weight can be achieved. Weight loss exercise should be scientific, reasonable and individualized, and the appropriate amount and degree of exercise should be mastered according to their own characteristics.

matters needing attention

For weight loss, it must be scientific, can't blind diet and take weight loss drugs. It is suggested that we should control our diet reasonably and not eat too much fried food and high protein and sugar food. In addition, every day after a meal to jog half an hour, long-term persistence will have an effect.