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The correct way is to control calorie intake reasonably, maintain a certain calorie deficit, balance nutrient intake, supplement various nutrients needed by the body, and ensure the body's metabolism.
In the process of losing weight, your calorie intake can be reduced by 400-500 calories than usual, which can promote the body to burn fat, allowing you to lose weight slowly, while not making the body malnourished, metabolic capacity insufficient.
To avoid being hungry all the time during the weight loss process, hunger can make you overeat, we should learn to eat smart. Choosing some natural foods with strong satiety and low calorie value can effectively reduce the occurrence of hunger and improve the success rate of weight loss.
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Many people who lose weight fear eating staple foods, believing them to be the culprit behind obesity. In fact, excessive intake of staple foods can increase blood sugar and lead to fat accumulation.
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In terms of staple food, we should eat less pasta and rice with fast digestion and high sugar coefficient, but instead use coarse grains such as corn, oats, brown rice, potatoes, beans, etc., which can prolong the satiety time and replenish the body's required carbohydrates for metabolism.
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When eating, we can put these low-calorie vegetables in the front and high-calorie foods in the back, so that the calorie intake of a meal will be greatly reduced.
The third category, low-fat and high-protein foods.
In the process of losing weight, in addition to eating a variety of high-fiber vegetables, we also need to supplement high-protein foods. It takes more calories for the body to break down protein, but it also effectively reduces the chance of overeating to satisfy your meat cravings.
In addition to eggs and dairy, high-protein foods are meats such as fish, shrimp and crab, chicken breast and lean beef. These foods can supplement amino acids and avoid the problem of muscle breakdown during weight loss.
People with high muscle mass have a stronger basal metabolic value, which helps build a lean body mass. We should learn to eat some foods high in protein every day. The daily protein intake is about 65-90g, which supplements amino acid raw materials for muscles.
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