Do I need to buy a body fat scale and a food scale to lose weight?

There are many calorie traps in our lives,

If you are not careful, you will exceed the calorie intake of

What you think is just eating one more bite of cake

The calories may be more than 100 more kcal

So if you want to lose weight successfully or let others Suggestions for weight loss

Be sure to do a good job dietrecords

Why record diets?

The purpose of recording diet is not to kidnap yourself with calories. Every day, you are calculating with calories to suppress your appetite and keep eating less.

Meals are recorded so that we can flexibly adjust our diets for a day or a week.

record diet:

) Increase the cognition of food nutrition , and master the most critical part of fat reduction . (Many friends around me don’t know that general biscuits are high in calories, so it is not recommended to eat for weight loss)

) Make sure that your daily nutritional calories meet the standard, and it is also easy to make dietary adjustments. (Many friends in the group thought at first that they couldn’t lose weight because they ate too much. After recording their diets, they realized that their daily calorie intake was very low, even dieting )

, establish their own [ food] Library ], practice the magical ability of to estimate food nutrients with the naked eye.(Even if you don’t use external objects, you can easily master your diet, such as eating out, etc.)

The correct way to record your diet

, download App

It can query food calories, and record your diet, after recording, you can know your own calories, three nutrients a day The amount of intake is compared with the recommended amount to determine whether it meets the standard.

, buy a food scale

The advantage of is that can make your recorded weight more accurate , although there is also an estimation table for reference, but it is meaningless to estimate when you have no experience with food weight, comparing the calories of different weights of food differ greatly.

By weighing the food over a long period of time , you will have a certain degree of certainty about the amount or grams of the food, and there will be no more "how much should I eat and how much I just ate" when eating out or eating in the cafeteria. doubt.

, start recording

directly weigh the food of each meal and record it. If you cook by yourself, it is recommended to directly weigh the raw material of . In other cases or if the raw material cannot be weighed, the weight of the finished product is called, as shown in the picture below. Record of two meals:

4. Adjusting the diet (the most important part)

After making a dietary record, you can see the actual intake of calories and three nutrients.

In the early stage, we can only look at two items: total calories and grams of three nutrients.

is as follows, the recommended intake for me is 1675 kcal a day, including 188.4 grams of carbohydrates, protein 125.6 grams, fat 46.5 grams.

And the data after I made a diet record for my breakfast and lunch are as follows:

ingested a total of 1134 kcal, which is 541 kcal short of the target value of 1675 kcal.

Carbohydrate, protein, and fat are still 85.4 grams, 45 grams, and 2.3 grams, respectively.

Then I will adjust my dinner according to the calories and nutrients I have left. For example, I will eat more carbohydrates and protein, eat less fat, and replenish the rest to achieve balanced nutrition and calorie compliance.

This is what the record means.

Of course, the specific grams can be deviated. For example, if I want to eat 125.6 grams of protein, I can eat between 90 and 130, and I don’t need to reach this number 100%, but it can’t be too different. If I only eat more than 50 grams Grams are too little.

In addition, in the process of adjusting our diet and controlling calories, our body data will also gradually change, such as a decrease in fat rate , an increase in protein content , etc. In a positive direction, the recommended calories will also change with The weight of the data changes.

This is also easy to understand. Every time the weight drops to a stage, various conditions of the body will change. You cannot always eat according to the original ratio of calories and three nutrients. You need to adjust the dietary intake value to ensure that the body continues to Achieve negative heat balance.

Body fat scale can measure body weight, body fat rate, protein content, BMI and other data, data is synchronized with to the software, according to changes in body data, re-adjustment of calories and intake of the three major nutrients, so that continuous adjustment and optimization Healthy weight loss.

Diet logging is a great way to build knowledge that will last a lifetime.

You need to use food scales and body fat scales to ensure that you are eating enough nutrition, that you are eating enough basal metabolic rate and not dieting.