10 Tips to Help You Lose Weight

For the sake of health, for the sake of body shape, for the sake of likability… there will always be people shouting to lose weight.

I hope the following 10 small methods can help friends who want to lose weight, lose fat safely and effectively, and shape a good body shape.

STEP 1 Understand Fat First

First of all, we must understand that what we are bent on [reducing] is what.

Fat is an indispensable tissue of the human body. It can be used for buffering, maintaining body temperature, storing energy, and maintaining the normal activity of organs… Therefore, the presence of a certain amount of fat is essential to the health of the body. Therefore, the thinner the better.

For ordinary people, it is better to control the body fat content of women at 20-25% and men at 15-20%.

You can consult a professional doctor or fitness organization to understand your ideal body fat ratio.

If you don’t want to be accurate, search the Internet [body fat content] and simply estimate your body fat content against the picture.

Step 2 Limit calories

The amount of calories consumed is related to the success or failure of weight loss.

How much is appropriate? A small method-

Record the diet for the next 3 days (preferably including a weekend, because most people will eat more on weekends) to provide basis for adjusting the diet structure.

According to the weight loss goal, estimate the daily calories needed, and then strictly control the intake.

Step 3: Reject a low-fat diet

Yes, you are not wrong. Some studies have shown that a low-fat diet is not as helpful to weight loss as expected compared with normal food.

Because long-term low-fat diet is difficult to stick to.

Compared with protein or carbohydrate of the same quality, fat contains more calories and is more full and satisfied.

Think about it, a cucumber, a plate of lettuce and a cake and a spoonful of ice cream, which combination makes your index finger move more?

Adopting a low-fat diet may make eating less pleasant, leading to intermittent overeating, which is not good for health.

It is recommended that 30% of the daily calories required come from fat (if the proportion of fat energy supplied is less than 20% or less, it is called a low-fat diet).

According to this calculation, if you need 1,800 kilocalories a day, that means you can consume 60 grams of fat a day.