1. Have a good breakfast.
Breakfast is the key to day-to-day metabolism. The dietitian recommends an ideal breakfast:
milk + cereal (bread, taro, cereal, etc.) + a fruit or vegetable + an egg.
2. 25 to 30 grams of fiber per day.
The fiber can not be absorbed by the body, but stays in the body for a long time, can create a feeling of fullness and reduce the desire to eat.
All wheat, beans, nuts and dried fruits are high fiber foods.
3. Eat fiber in the morning:
For example, adding fruits and vegetables to breakfast can help control the appetite in the afternoon.
4. Don’t eat too little.
The hungry body automatically stores fat.
The right way to lose weight is to eat it frequently and healthily.
5. Add meals twice a day.
Recommended meals: milk, yogurt, fruit, nuts.
Time for meals: around 10 am and around 3 pm.
6. 3 staple foods a day.
Carbohydrates are the fuel of the body, and rejecting the staple food means a rapid rebound.
Use dinner to get edema
7. Use dinner to get edema.
Drinking edema food for dinner can help us to get rid of toxins after a hard day, and bitter melon, melon, etc. can be edema in vegetables,
staple food can eat some green bean soup, glutinous rice porridge and so on.
8. 1 kg 2 fruits and vegetables per day.
500 grams of vegetables, 200 grams of fruit. Fruits contain a certain amount of sugar, and it is forbidden to replace fruits with fruits during.
9. Take 1000 mg of calcium daily.
In the case of the same calorie expenditure, an average of 1000-1500 mg of calcium per day is 600 mg more calcium per day,
On average, you can lose 2.7 kg of weight in three months.
10. Eat 250 grams of dairy products every day.
People who eat more low-fat dairy products have less fat than the average person.
11. Eat fish 4 times a week.
Omega-3 fatty acids in fish help break down fat.
12. Take one serving at a time.
Every time you open the refrigerator, take only one serving of food, such as a yogurt or a small piece of chocolate.
The idea of putting the whole box out and eating it and then putting it back is often the result of all the food being eaten.