Want to lose fat but don't know what to eat?
Always worried about eating too much, so hungry, but always feel not satisfied?
Faced with a dazzling array of food, always hesitant and don't know how to choose?
Don't worry, this article will uncover the mystery of "how much to eat to lose weight".
01 How much is recommended to eat per day?
For cuties who are in the fat loss period, it is recommended to make some acceptable reductions on the basis of the daily budget calories. Without professional guidance, the safe heat difference can be set to 300 500 kcal.
The resulting daily budget for calories is equal to.
Basal metabolism Physical activity coefficient + exercise expenditure - safe caloric difference.
Where basal metabolism can be calculated as follows:
Physical Aftitivity Level, you can refer directly to this **:
02 Calories Are you right?
Knowing the calories of the food you eat doesn't mean you're getting that number. This is because the human body may not be 100% able to digest and absorb food. Therefore, it is almost impossible to accurately calculate daily caloric intake.
The secret of Witz reminds everyone not to rely too much on heat, after all, heat was originally invented to facilitate scientific research and facilitate researchers to control variables, not to turn ordinary people's lives into scientific research itself.
Therefore, we can weigh the calories we eat by roughly estimating the calories of the food and combining it with our own satiety to avoid overeating. This way, we can have more control over what we eat and don't let calories take over our lives.
03 How do you eat without calories?
Not counting the heat, we can also easily create a heat gap with the help of a few small ideas.
1) Eat normal whole foods.
Natural foods can be large or small in size, and their energy density can be high or low. When you're hungry, whether it's a meal or an add-on, you should eat at the same standard as a main meal, with vegetables and protein as a staple to ensure you're eating the right amount of food and getting the right calories to support your activity.
2) Avoid meaningless eating.
In today's society, people eat for many reasons, including socializing, tasting, or comforting. However, we need to be clear that the center of social interaction is not eating, the focus of tasting is on taste rather than portion, and there are many other ways to comfort the spirit. Therefore, we need to follow the original logic and order of the body, eat when we are hungry, and stop naturally when we are full.
3) Enjoy a variety of foods.
Everyone has their favorite foods that may represent not only tastes but also memories and feelings. In the process, we don't need to deliberately refuse our favorite foods, nor do we need to eat only a few kinds of foods for calories. Instead, we should try different foods as much as possible. Varied food choices can make our diets richer and more interesting, while also reducing the occurrence of meaningless eating.
4) Exercise moderately.
Exercise is one of the important ways to create a calorie deficit. We don't need to exhaust ourselves to match the calories exactly, as long as we can move, enjoy the fun of exercising, and are willing to keep trying, we can create more calorie expenditure. Maintaining the right amount of exercise allows the body to continuously adapt and create an environment of calorie consumption.
If you are still struggling with sedentary lifestyles and hoarding fat around your waist, we highly recommend you to try this small white drink containing French citrus fruit powder + black ginger extract + bisporus mushroom extract. Not only does it aggregate dual combustion power, but it also gently limits swelling.
No need to diet, no need to sweat, no need to abuse your abdomen, in the face of challenges, there is Witz's secret little white drink to support you.