The correct principle to lose weight is to reduce the body fat. Not muscle reduction And do not starve, but it is important to know how to choose food And should exercise in conjunction with So you can lose weight faster If there is such a discipline Did not have to starve even a single meal 1. Choose to eat more, control flour, fat and sugar.
Should modify eating habits Learn more about eating choices, such as eating lean meat. Avoid skins, eat salty, fried foods, and switch to boiled or steamed foods instead. Including limiting the amount of food that is rich in starch, fat and sugar, should eat three main meals with fruits and vegetables every day. If you drink milk regularly Choose a natural drink. Low-fat or 0% fat recipes, avoid sweetened milk. 2.Eat rice as meat Eat more vegetables than rice
In one meal, using a 2: 1: 1: 1 diet (2 parts vegetables / 1 part carbohydrate / 1 part protein / 1 part fruit) will get about 400 kcal of energy, helping to reduce your daily energy by 500 kilograms. Calories in a week can lose half a kilogram.
Which eating like this, we will have about 100-200 grams of vegetables in 1 meal and if you eat 3 meals with fruit. Will receive a total quantity of not less than 400 kg will help reduce the risk of chronic non-communicable diseases. 3. Exercise in parallel
Should exercise or move the body Get at least 30 minutes a day with all three types of exercise, cardio, resistance. And stretching
For cardio, it is mainly focused on moving the body. As for resistance, it is the use of muscles in various parts of the body such as the arms, thighs, abdomen, chest, contracted by weight And your own gravity, such as body weight training, etc. Finally, stretching the muscles. To reduce injuries and make the body move better 4. Reduce buffet meals
Nowadays, buffet food has become a popular dish among office workers, students and students, and eating most of them think about cost-effectiveness. By trying to eat food in large quantities However, if the body receives more energy than it needs The body will use that excess energy to store in fat as a reserve energy.
The fact that the body stores too much fat It will lead to obesity and various diseases. Therefore, reducing the buffet to some. It is like a very good weight loss aid in one way. 5. Eat breakfast to the fullest. Eat dinner faster (no later than 6:00 p.m.).
Effective weight loss In addition to having to exercise discipline and then Eating has a big effect too. Before, we've heard that we eat small meals often. Will help with the metabolism in the body better
But according to a recent study by Loma Linda University School of Public Health in the United States, Found that eating breakfast to the full And eating dinner faster (up to 6:00 pm) to have an empty stomach for 18 hours is the key to a truly effective weight loss.