Working hard in the gym but the war with fat not going well? Eating less and less but weight regain when you stop diet?
It doesn't work if you just exercise without controlling your diet. And diet doesn’t mean not eating. How to eat and eat healthier is more important during the process you lose weight.
1. 70% diet and 30% exercise
In most people's mind, exercise is the key factor during the period of losing weight, but the fact is calorie intake is more important than calorie burning. If you just exercise and don't control the diet, nothing will change, or, become fatter.
2. Diet ≠ eat less or not eating (skip meals)
'Calorie intake lower than 1000Cal a day', 'don't eat carbohydrate completely,' 'don't eat any fat' and something like those are all WRONG! WRONG! WRONG! (Important thing has to say three times).
If calorie intake is too low, your body will reduce the basal metabolism to protect you. This means if you want to keep losing weight, you have to eat less than before, 500 Cal a day? Alternatively, you regained the weight as soon as normal eating resumes.
The wrong diet also makes people unhealthy in the long term; you will feel weak, tired, and also lead to memory loss, anemia and irregular menstrual periods for women. Sometimes people could get the eating disorder, which is really terrible.
There is nothing wrong if you want to lose weight, but keep your body health is more important than that.
3. "Eat right" is better than "eat less."
The first thing we consider about eating is the proper balance of nutrients. Then is calorie intake.
• More vegetable, moderate of protein, carbs, fruit and fat.
• Less sugar, salt, and other sauces. What we need to control is not fat, is sugar. If you really like sweet food, you can use moderate sweetener to replace.
• Eat less process food, fast food, snack, and dessert. This is not just for losing weight, is also for our health.
• More water less sugary drink.
4. Source of healthy food
5. How many calories do you need per day to lose weight?
People have different need of calories intake per day; you can just search on Google or go to a website called 'AUTHORITY NUTRITION'to calculate.
Moreover, for me, I used an app called MyFitnessPal to help me calculate the calorie intake.
6. About cheat meal
We can have ONE cheat MEAL a week to eat whatever you want, and this can encourage you to stick to your goal.
BUT! You still cannot eat too many high-calories foods on the meal you cheat. Moreover, after the cheat meal, eat more vegetables and less fat, carbs, and protein for the next meal.
***Cheat MEAL!! Not cheat day!!
7. My diet
Here are some pictures of my diet during the time I lost weight. I also eat some healthy snack between three meals. Something like apple, nut, and squash. This can help ensure the blood sugar remains constant, and then we will not feel hungry. Moreover, for me, eat more carbs and protein in breakfast is likely to work better for losing weight.