There is only one month left in 2023, how much has your **plan been executed?
December is a stressful and hectic time for many. If you're struggling to get rid of the fat on your body, then it's important to know what you can and can't eat.
** people, keep in mind the following three do's and don'ts, so that you lose weight:
3 do:
1. Make three meals regular, three points of meat and seven points of vegetables
If you want to get rid of fat, you need to make a reasonable healthy eating plan, reduce high-calorie, high-fat, high-sugar foods, and increase the intake of vegetables, fruits, and protein.
Three meals should be eaten regularly, maintain a combination of three points of meat and seven points of vegetables, and eat eight points of fullness, do not overeat, in order to reduce the stomach capacity and let you slowly lose weight.
2. Increase the amount of exercise
Increasing the amount of exercise is the main way to improve activity metabolism and reduce body fat percentage. We can use trivial time to move, such as walking briskly for half an hour when commuting to and from work, and using free time to jog, brisk walk, swim, play ball, etc. at night, and maintain at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise every week, which can effectively strengthen the body and make you lose weight slowly.
3. Be patient enough to persevere
* people, do not expect to reach the goal overnight, give yourself enough time and space, and gradually adjust your Xi and ways of life.
* The cycle is at least 3 months or more, you have to learn to encourage yourself, and when you achieve a stage victory, you can give yourself a reward, so that it is easier to persevere.
3. Don't do it
1. Don't overdo dieting
* During this period, it is necessary to control the diet reasonably and avoid excessive dieting, if your daily calorie intake is only a few hundred kcal, it will lead to malnutrition and decreased physical function.
So don't blindly pursue fast** at the expense of your health. The daily caloric intake should be greater than the basal metabolic value and lower than the total metabolic value of the body, so that you can lose weight healthily.
2. Don't do a single exercise
When exercising, we need to maintain a variety of exercises, and a single exercise can easily lead to a decrease in physical adaptability and interest. We can choose between 2-3 different aerobic exercises for alternating training.
You can also incorporate resistance training, such as squats, push-ups, bench presses, and other movements to strengthen your body muscles and increase your basal metabolic value.
3. Don't be too late for dinner
Dinner should be eaten early, eat lightly, eat less staple foods and no fruits, eat more high-fiber vegetables to promote intestinal peristalsis, do not eat 4 hours before bedtime, give the body enough time to digest, and the body can continue to burn fat when sleeping.