Abstract:

• How to calculate calories during fat loss
• It is important to choose ingredients appropriately
• How ingredients are cooked and made

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Many people who are losing weight during the period often have a problem, that is, they don't know how to correctly choose food. The saying 'three-quarters practice, one-third eating' is equally useful when losing weight. Choosing food appropriately not only increases our fat loss effect but also helps us maintain motivation. This article will introduce how to appropriately choose ingredients during fat loss.

Diverse ingredients

How to calculate the calories we need to consume during fat loss

First, let's talk about the intake proportions of the three major nutrients during fat loss.Carbohydrates: 45%, Protein: 20%, Fat: 35%

Rich ingredients

Now let's talk about how to calculate the calories we need to consume during fat loss:

For men, the basal metabolism = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age (years) + 5

For women, the basal metabolism = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age (years) - 161

Then, according to the calculated basal metabolism, multiply it by the appropriate activity correction factor to get our daily metabolism:

• Sedentary (little or no exercise): 1.200

• Light exercise (at least one to three days of light exercise per week): 1.375

• Moderate exercise (six to seven days of moderate exercise per week): 1,550

• Heavy exercise (six to seven days of heavy exercise per week): 1.725

• Very heavy exercise (daily heavy exercise and physical labor): 1.900

After obtaining this value, we need to create a calorie deficit, this calorie deficit is usually 300-500 calories. We can achieve this through exercise or reducing food calories. However, I recommend exercise.

It is recommended to use exercise to achieve the calorie deficit

It is important to choose ingredients appropriately:

As shown in the formula, in fact, during fat loss, our daily calorie intake will not exceed 2000 calories. The extreme minority of very heavy people may exceed 2500 calories, but will not exceed 3000 calories.Therefore, choosing ingredients becomes extremely important, as shown in the figure on the left is a meal, and the right is a day's worth of food.

The same amount of calories, the right is a day's worth of food

To make the best choice, remember the following:

① Always maintain a healthy diet.② Choose complex carbohydrates and satiety-inducing carbohydrates. For example, corn, brown rice, sweet potatoes, etc. For protein, choose fish, eggs, and lean meat, and pay attention not to consume too much egg yolk. For fat, choose vegetable oil or nuts as our daily fat intake.

Healthy eating

② Limit sugar and saturated and trans fats③ Avoid the intake of refined grains

such as wheat bread, noodles, etc. If you really want to eat, you can eat in the morning to avoid exceeding the calories in the remaining two meals.④ Avoid highly processed and over-processed foods

such as sausages, dumplings, etc.Try to avoid highly processed foods

⑤ Vegetables and fruits are essential

Vegetables and fruits can increase your satiety and help you obtain trace elements. However, we should avoid high-sugar fruits, because glucose in fruits is easily absorbed and stored by the human body.⑥ When choosing ingredients, if you really want to eat a certain food, don't suppress your inner desires. Pay attention to the amount, don't eat too much.

If you really want to eat certain foods, pay attention to the amount

How ingredients are cooked and made

Many people think that you can only eat boiled food during fat loss, but in fact, boiled food will not only lose nutrients, but also, over time, it will lead to a reduction in our psychological resistance. This will lead to a decrease in our fat loss persistence and thus lose confidence.

So during fat loss, I

I recommend quick stir-frying and baking foods, followed by stewing is also a good choiceHowever, we must pay attention to the use of edible oilAnd try to minimize our excessive processing and cooking of food.Simple cooking can retain the nutrients of food and avoid excess calorie addition.I am a lazy and old-fashioned fitness enthusiast, thank you for your attention, if you have any questions, you can leave a message, and I will answer them all for you.