As everyone knows, I am a handsome man who is loved by everyone.
People who love me are basically people who want to lose weight or regain weight.
It’s easy to lose weight and rebound, 99% of the time it’s because of the wrong method.
Among them, acting too hastily is the most common.
You should be 70% full, but you insist on eating 50% full or even 30% full. If you don’t rebound, who will?
Because I am five times full and three times full, it is obviously a diet.
Dieting is the easiest way to lose weight, and it is also the most common misunderstanding in weight loss.
What’s even more frightening is that many people are dieting without knowing it.
For example, I asked everyone on the headline account :
Do you know what seven percent full means?
I thought that all my fans should know the answer, but I looked through the comment area and found that they were all fake fans [cover face][cover face]
What is "seventy percent full"
Seventy percent full means to control The total amount means that the food you eat is 70% of what you need, leaving an appropriate gap of 23%.
For example, if you need ten points of energy every day, then you can eat only seven or eight points. How do you define seven points for
?
If you eat basal metabolism , you will be 70% full.
The basal metabolism of most people accounts for about 70% of people's daily energy consumption;
If you eat about the calories of the basal metabolism every day, it is equivalent to implementing the 70% full diet concept.
Some friends say that I eat until I am "seven percent full" based on my feelings. Is this okay?
In fact, everyone’s perception of fullness is different, and it is impossible to tell whether you are seventy full or not by feeling.
Because whether you are full or not depends on your body’s needs, not your appetite.
In addition, appetite size, eating speed, mood swings, etc. will also affect a person's feeling of "fullness".
You are in a bad mood and eat less in order to lose weight, so you only eat to be five or even three cents full;
If you eat quickly and have a big appetite, you will accidentally eat "very full".
Therefore, you still need to use the basal metabolism weight loss method to make your daily caloric intake equal to your basal metabolism. This is the most standard seven-point fullness.
In the era of big data, data is the most important;
feels more unreliable than a scumbag.
How do you know that you have eaten enough for basal metabolism?
Since you want to lose weight, you should eat enough for basal metabolism, so how do you know that you have eaten enough for basal metabolism?
is very simple and only requires 4 tools.
. Body fat scale:
Use the body fat scale to measure your basal metabolism. Although it is not particularly accurate, it can also be used as a reference.
Recommended brands: Huawei , Xiaomi , Tongfang , Lenovo , etc.
. Calorie Calculation APP:
Once you know your basal metabolism, you also know how many kilocalories you should eat every day;
At this time, it is recommended to use the Calorie Calculation APP. Enter everything you eat and there will be a corresponding The calorie and nutritional information table is for your reference.
recommended APP: Mint Health, Slim APP, etc.
. Food scale:
Prepare a food scale or kitchen scale to easily weigh the weight of all your food;
It just so happens that the calories of all foods on the calorie calculation APP are also measured by weight;
In this way, you can You can calculate your daily caloric intake.
. Healthy recipes:
According to the theory of basal metabolism weight loss method, can you eat whatever you want, as long as the calories are equal to the basal metabolism?
It is indeed possible;
But you have lost weight, so you might as well eat healthier. You might as well try my weight loss diet recipes (the menu bar of the corresponding recipe public account is available).
How to eat according to the recipe
Many people who get the recipe are confused at first: there is no specific amount provided in the recipe? So how should I eat it?
Take the blue recipe as an example to explain it to you:
First look at the milk and eggs for breakfast in the recipe. I don’t need to tell you how much one portion is;
For whole grains, you can eat as long as you are full.
The amount of staple food and meat in Chinese meals can be measured with your own fist;
Dinner has also been described clearly.
The actual operation is:
According to this recipe, if your breakfast is to drink a glass of milk, a boiled egg, an oatmeal, a cucumber and an apple;
then you have these All the food is weighed and then recorded in the calorie calculation APP. The APP will provide you with a calculated calorie count.
You can count the total calories and make sure they are around your basal metabolism.
Stick to this recipe for a period of time. If you lose more than 3%-5% of your original weight every month after using this recipe;
For example, if you originally weighed 200 kilograms, but lost more than 10 kilograms in a month, it means you are losing weight faster. , you need to increase your food intake;
If the weight loss in a month is far less than 3%, it means that your total diet is still too much, or you do not exercise at all.
Of course, if you feel that you can’t adapt to it, you can adjust your diet according to your own situation without following the recipe;
But please note that you should gradually move closer to the structure of the recipe, with the recipe as the core, and slowly form your own habits and rhythm.
Is it better to just focus on diet when losing weight?
Losing weight is not just about diet. As mentioned earlier, basal metabolism accounts for about 70% of a person's daily energy consumption. What about the remaining 30% of ?
As shown in the figure:
Of the remaining 30%, 10% is Thermic effect of food;
Thermic effect of food refers to the calories consumed by the body to digest food;
In other words, the thermic effect of food you originally ate Calories will be reduced due to digestion and consumption by the body.
The remaining 20% of energy consumption is daily activities.
As we often say, exercise is just a part of daily activities. Others can consume energy by running. If you just walk and do housework, you will also consume energy, and it is not necessarily less.
If you are unwilling to move, try your best to be able to walk without standing, stand without sitting, and sit without lying down.
However, we still encourage everyone to do some exercise. Exercise is not only for weight loss, but also beneficial to physical and mental health.
It doesn’t have to be too strenuous. Lifting dumbbells, walking quickly and slowly, etc. are all very good.
It can be said that basal metabolism diet ➕ appropriate exercise is a more scientific basal metabolism weight loss method;
If you want to lose weight successfully, there are two important factors that cannot be ignored, that is sleep and mood;
If you often stay up late , High stress will also very obviously affect the effect of weight loss.
That’s it for today’s weight loss tips. I think the article is pretty good. If it’s helpful to you, don’t forget to give me a like and read it!
Note: This article has been authorized and is reproduced from the public account [Dr. Qiu said]
