How to eat correctly for fat loss? How to lose fat, how to eat?

Bao Ma lost 20 pounds in three months, and she relied on diet to lose weight, and today I will share three meals a day with you.

**The most important thing is to lose fat, and if you want to achieve the purpose of fat loss, you must first manage your diet, but you must pay attention not to over-dieting, otherwise it will bring greater harm to human health. Therefore, if you want to lose fat first. So, how should you eat well to lose fat?

Let's take a look at the introduction below.

How should I eat to lose fat? **The most important thing is to lose fat, and if you want to achieve the purpose of fat loss, you must first manage your diet, but you must pay attention not to over-dieting, otherwise it will bring greater harm to human health. Therefore, if you want to lose fat first.

So, how should you eat well to lose fat? Let's take a look at the introduction below.

How should I eat to lose fat? **Dietary arrangements during the period:

1. Diet control: If there is a lot of body fat, we must control high-calorie foods, especially pay attention to the fat and sugary foods must be eaten less, which is due to the high calories and extremely difficult consumption, so we usually try to minimize fried and high-sugar foods, such as potato chips, fried chicken, oil cakes, cola, chocolate, fatty meat, animal skins, doughnuts and other foods.

2. Eat regularly: For the best people, you must let yourself develop regular eating habits, especially for breakfast, lunch and dinner, so that you can effectively avoid more energy intake in the next meal due to not eating one of the meals, which has a great impact on the first meal.

1. Get up in the morning with a glass of warm water. A glass of warm water in the morning can not only warm the stomach, but also a secret to fast**. A glass of warm water in the morning can make the retained matter in the body be discharged more smoothly, preventing the excess retained matter from accumulating under the fat cortex and causing the lower abdomen to distend.

Therefore, a glass of warm boiled water every morning can not only be beneficial to physical health, but also beneficial to the first day, and the cost of this is relatively low.

2. Choose foods that suit you according to your personal physique. Everyone's physique is different, and the effect of food on different physiques is not uniform. Therefore, friends should match the food suitable for their physique according to their own physical conditions.

It is necessary to improve one's own physique from the inside out. For example, people with a cold constitution should not eat too cold food, because this will further reduce the body temperature, the metabolism will be unbalanced, and more calories will not be consumed, and the waste and toxins in the body will not be completely discharged, and the obesity physique will be more serious.

3. Reasonable diet and nutrition. Many friends will choose to be vegetarian or not eat some fatty foods when they are **, in fact, this method of Laqing is not effective**. Because vegetarian foods such as vegetables and grains are indeed more meat-like than those of the same weight, there are also high-calorie foods in vegetarian diets, such as fried spring rolls, vegetarian assortments and other vegetarian dishes that are mainly oily and polysaccharide.

In addition, the human body needs a balance of nutrition, and often eating vegetarian dishes instead of meat dishes will lead to poor nutritional balance and vitamin deficiency. Fatty foods are resistant to digestion, and can reduce the intake of starchy foods and snacks after eating, which will have a positive effect on **. Therefore, consuming the right amount of fat not only does not affect the body shape, but also has benefits for bodybuilding.

In terms of diet, you can choose low-fat meats such as beef, rabbit, and poultry, use as little oil as possible when stir-frying, and you can choose to eat some cold dishes at night to reduce fat intake.

4. A cup of warm water or a bowl of soup before meals. A cup of warm water or a bowl of soup before a meal can properly fill the stomach, increase satiety, reduce the amount of meals, and warm liquid food can warm the stomach, speed up metabolism, promote digestion after eating, and improve detoxification and constipation. However, it is worth noting that try to avoid cold boiled water or soup, because colder liquid food will cause the body temperature to drop sharply and even slow down the metabolism, especially for friends with cold physique, cold liquid food will affect the physique.

5. Try to eat as little as possible after 8 p.m. Definitely don't eat after 8 o'clock, and try to finish dinner before 8 o'clock, the protein will increase sharply after 8 o'clock, and if it is not digested in time, it will promote the accumulation of body fat, so it is better to eat before dinner. In addition, you should also hold back your cravings and do not eat supper, otherwise your physique will become more and more prone to obesity and your metabolism will slow down.

1. Refuse to diet: Many people will choose the dieting method, because it is easy and simple, and you can lose weight while lying down, and everyone likes it. But dieting will bring great harm to the body, and lead to a decrease in metabolism, the body will become fat-prone physique, once you can't control the intake of food, then you will quickly gain weight.

Once you have formed a fat-prone physique, even drinking a glass of boiling water may increase your weight.

2. Proper intake of carbohydrates: It is necessary to consume carbohydrates during fat loss. Some people think that carbohydrates should only be eaten during the period of muscle gain, but in fact, whether it is during the period of muscle gain or fat loss, carbohydrates should be consumed appropriately.

Not only does it make your stomach feel full, but it also provides nutrients like B vitamins.

3. Don't eat fruit as a meal: During fat loss, many people tend to eat fruit as a meal. When you're hungry, eating a little fruit can boost your energy, but eating fruit as a meal won't work.

Because only the intake of fruits will lead to a single nutrient in the body, resulting in an imbalance in the body's nutrition. At the same time, most fruits contain a lot of sugar, and eating too much will lead to obesity!

4. Drink more water and eat light food: Drinking water can produce a feeling of satiety, and it can also increase metabolism and increase the efficiency of fat loss. Bland foods contain only a small amount of salt, which reduces the chance of edema in the body and is easy to digest, which is good for the stomach.

5. Eat less fatty foods: If you want to **, high-calorie and high-fat foods such as hamburgers, barbecue, and milk tea must all be discarded. These foods can be harmful to the body in normal times, let alone during fat loss.

To be reasonable, you should follow these eight principles when eating:

1. Eat less and eat more often

Eat five meals a day with 300 to 350 calories at equal intervals. This method can help you control the amount of sugar in your blood, so you won't be hungry and run to the store or kitchen.

2. Drink soup before eating the main meal

Drinking 50 ml of thick soup before eating the main meal is enough to quickly make you feel full.

3. Eat more whole-wheat bread

It fills the stomach twice as fast as other breads.

4. Eat plenty of meat

Experts have analyzed that people whose diet is 30% protein food need an average of 400 calories per day, which is much less than those who ignore protein intake. But it is important to note that while increasing protein in the diet, it is necessary to increase physical activity, otherwise it will only increase weight.

5. Eat carrots

Irish researchers have shown that raw carrots are more effective at resisting hunger than cooked carrots.

6. Eat more vegetables

Women who started their dinner with a plate of vegetable salad had 12% fewer calories than others and didn't need to go on a diet.

7. Eat more fish

According to Australian doctor Suzanne Holt, it's easier to feel full when you eat the same calorie piece of fish than a piece of chicken or beef.

8. Close your eyes and eat

Experts point out that people feel full more quickly when blindfolded while eating, because people listen more carefully to their body's signals in this case.

Under normal circumstances, if we are in the process of eating, a healthy diet should be tailored to us according to the actual situation of our body, for example, if we want to be fast, then we should eat more fruits and vegetables when eating, and there can be a small amount of meat in the process of eating, but for foods with more fat content, we must avoidReducing fat intake is crucial to our effect, because in principle, the more fat we have, the faster we become obese, and in the process, if we continue to consume fat, then it will affect our process, so a healthy diet should be based on supplementing protein and eating more fruits and vegetables. Of course, in addition, in the process of **, we should pay attention to the following points:

1. Don't overeat

First of all, the first point we should pay attention to is not to overeat, because I found that many friends now have the habit of overeating, overeating can not only increase the burden on our digestive system, but also has a very serious interference effect on our **, so if you want to lose weight friends, don't have this habit, regular eating habits are the foundation to ensure that we lose weight.

2. Get a good night's sleep

Many friends think that in the process of staying up late and being greedy for darkness can help, in fact, this is a wrong idea, because staying up late and being greedy for darkness will not only not help us, but also make us greatly reduce our speed, because if it is time to sleep, and we do not enter the sleep state, the endocrine in our body will become chaotic, which is not conducive to the discharge of impurities in the body.

3. Try to eat less carbohydrates

This is a research report I saw recently, the report said that if human beings are often exposed to carbohydrates, then it will be more likely to lead to obesity in humans, in fact, think about it carefully, these obese people around them, really consume a lot of carbohydrates every day, let's not talk about whether this experiment is really correct, but we can try to do it.

As soon as many people want to **, they begin to "taboo", dare not eat anything, keep dieting, and are hungry. However, dieting and not eating will only make you lose weight in the short term, and after returning to a normal diet, you will go crazy**. In fact, it is not that you can't eat anything, but you should eat some foods that help you, so that you won't be hungry and you can lose weight.

So what foods can help us?

What are the foods?

1.Foods high in fiber.

Foods with high fiber content are generally not high in calories, and they are full and indigestible, which makes people feel less hungry and thus reduce their calorie intake. Foods high in fiber also have a good laxative and detoxification effect, which helps to improve metabolism and plays a good role. Foods high in fiber are oats, brown rice, corn, purple potatoes, bananas, apples, and many more.

2.High-protein, low-fat foods.

Foods with the same calorie content, foods high in protein will keep people feeling full for longer. Eating foods that are high in protein can suppress hunger signals in the body, thereby suppressing appetite and reducing calorie intake. Eating foods that are high in protein can also promote muscle growth and help boost metabolism, which helps us to do well**.

High-protein and low-fat foods include fish, salmon, chicken breast, beef, etc.

3.Foods high in vitamins.

Vitamins are essential trace elements for the human body, and supplementing with adequate vitamins can help improve the body's metabolism and improve efficiency. Foods with high vitamin content are generally low in calories, so they are good foods. Foods with high vitamin content include apples, tomatoes, cucumbers, spinach, etc., and most of the vegetables and fruits are foods with high vitamin content and low calories.

**It's not that you can't eat any food, eat more of these three types of food, and you don't have to be hungry to be effective**. If you want to **, you might as well eat more.

Personally, I think the most important thing is to form a habit, in addition to being greasy, eating as little as possible at dinner and exercising. Don't snack in your daily life Eat more fruits to promote digestion and metabolism. The most important thing is persistence (Jia Jin Hongshou body diary) is a good example.

**has always been a hot topic, and people who have passed diet ** have also been very present, so what should you do if you want to pass diet**?

Eat lighter, don't eat and drink, you can try Lei 3, it has no sucrose in it, and it is super anti-hunger, you can eat the rest normally, don't restrain yourself too much, you can lose at least 10 pounds a month.

Many obese people think of eating less and exercising more when they hear about fat loss, but in fact, the execution is insufficient, and it is difficult to complete the self-discipline of fat loss.