Water, protein, exercise, NO FAT!
Why do we get fat?
Too much calories
We all ingest calories through food every day, and if you gain more calories than you loss, you will gain fat.
The extra calories expand the fat cells that exist in the body or make more fat cells. If you reduce your food intake and consume more calories, your body will lose some fat.
Lack of Sleep
If you stay up late, then you will be more likely to eat snacks late at night, which means you will have more calories. When people sleep, the body will conduct metabolism activities, and if the sleep time is insufficient, then the speed of metabolism will be reduced, and then lead to an increase in fat.
So today we're going to talk about how to lose weight by reducing your calories and accelerating your metabolism.
When we mention that people who want to lose weight need to eat more fruits and vegetables, it is because these foods are rich in water. Water can help control calories. Dieters have been drinking lots of water as a weight loss strategy for years. Drinking water by itself won't reduce your fat, but drinking water can help reduce calorie intake. You can replace caloric beverages with water, or eat foods that are rich in water. Foods with high water content tend to appear larger, bulkier, and require more chewing and slower absorption by the body, which helps you feel full. Take in enough water before eating the meals, this water will occupy your stomach, then you will eat less, thus reducing the calories.
Also, your body needs water to handle the calories. If you are dehydrated, your metabolism may slow down. According to the study, adults who drank eight or more cups of water a day consumed more calories than those who drank four cups.
General water intake (from all beverages and foods) that meet most people’s needs are:
- about 15.5 cups of water daily for men
- about 11.5 cups of water daily for women
People ingest about 20% of their daily water intake from food. The rest depend on water. Therefore, men should drink about 3 liters of water per day and women should drink about 2 liters of water per day.
Besides purified water, following are some healthy sources of water.
If you are a coffee drinker, then you can drink black coffee in moderation. One of the benefits of coffee may be to increase your metabolic rate in the short term. Caffeine can help you reduce fatigue and can even increase your endurance while exercising.
Vitamin B1, vitamin C and caffeine in green tea can promote the secretion of gastric juice, help digestion and reduce fat. The catechins in green tea have the functions of anti-oxidation, improve metabolism, scavenge free radicals, reduce the accumulation of fat cells, and thus achieve the effect of weight loss.
- Please make tea with hot water
- Do not drink green tea on an empty stomach
- Drink no more than 1000ml per day
Anemia, stomach ulcers, menstruating and vegetarians.
Grapefruit is mainly composed of fruit acid, fructose, and fiber. They can promote the body's metabolism, promote the secretion of digestive juice, and accelerate the burning of fat. Moreover, the calorie of grapefruit is relatively low, and injection into the body will not cause obesity, which can play a role in weight loss. However, it should be noted that excessive intake of acidic substances in this grapefruit will stimulate the gastric mucosa and easily cause acid reflux, nausea, and vomiting. Other fruits with high water content are also effective. Don't eat to much.
Raw vegetables full of water to help you feel full, and they're low in calories. In addition, eating more vegetables helps with the body's metabolism and defecation.
How much protein do you need?
Women need at least 50 grams of protein per day and men about 60 grams per day. This protein can come from vegetarian sources such as beans, meat, nuts, grains, eggs, seafood, cheese, or soy. They are high in protein and not many carbohydrates.
Why do you need protein?
When you cut carbs, you lose weight quickly. Without the extra carbs, the body starts to burn more fat to maintain physical activity. A diet high enough in protein can boost your metabolism (the rate at which your body burns calories). That means you burn more calories per day -- even at rest.
Can you get too much protein?
A high-protein diet has clear benefits, but too much can harm your health. Consequences can be a higher risk of cancer, elevated cholesterol, kidney stones, weight gain and constipation.
Here are some sources of high-quality protein
Lean beef is definitely one of the sources of lean protein and is also delicious, with more water and more protein but less fat. And lean beef also helps to reduce the incidence of various chronic diseases.
Chicken breasts are also a good source of protein and contain very little fat. But compared to beef, chicken breasts may not taste as good. Since most of the fat of chicken is on the skin, the chicken breasts sold in supermarkets are generally skinless. You can try eat skinless chicken thighs instead of chicken breasts.
Fish meat is high in protein and almost always low in fat. Even fatty fish contains high-quality fats that are good for the heart.
Eggs are the source of lean protein at a very low cost. You just take a very short time to get the boiled eggs.
Beans are also rich in protein. Fiber contained in beans can also make you feel fuller and make you reduce your intake of other things.
Whole wheat bread
Many people believe that meat and dairy products are the only good sources of protein. However, there are many other foods that also contain protein. Whole wheat bread is a good example. When you choose whole grains, you're getting protein and minus the unhealthy saturated fat from meat. Whole wheat bread also includes fiber, minerals and vitamins. While whole wheat bread doesn't contain a lot of protein, its low fat and high fiber content make it a valuable protein source. Be careful to make sure there is no sugar in the whole wheat bread.
Healthy Diet Recipes
Here to share a Healthy Diet Recipe. It should be noted that the ingredients mentioned are best boiled when cooking, without oil, less or no salt. If you need to put oil, you had better choose olive oil. Corn is a substitute as a staple rather than vegetables.
Staple: 2 whole wheat breads, 2-3 egg whites, a sweet potato, a pitaya, an apple, 200g fresh vegetables . (choose one)
Drink: Black coffee, skim milk, tea. (choose one)
Meat: 150g chicken breast, skinless chicken thigh, lean beef, fish. (choose one)
Green: cabbage, carrots, purple cabbage, legumes, tomato, etc.
Staple: 200g pasta, multigrain rice, corn, whole wheat bread. (choose one)
Eat less carbohydrates (drinks, fruits, etc.) and meat.
Green: cabbage, carrots, purple cabbage, legumes, tomato, etc.
Performing aerobic exercise for about 20 minutes a day is useful for weight loss. Aerobic exercise may not increase muscle mass, but it can accelerate your metabolism within the hours of a workout. High-intensity exercise provides greater, longer increases in resting metabolic rates. Jogging is the simplest type of aerobic exercise.
In addition to aerobic exercise, enhanced muscle-strength training is also necessary. Even if you don't exercise at all, your body keeps consuming calories. Simple strength exercises include planks and dumbbell lifts.
People with more muscles have a much higher resting metabolic rate, because the muscles consume more calories to sustain themselves than fat. So people with more muscle consume calories much faster. This is one of the reasons why the EMSculpt machine can build muscle and lose fat.
If you have done cavitation therapy, then you should be told to drink plenty of water and get enough sleep after the treatment, maybe you can understand the reason why you do this from this blog.
Cavitation therapy and cupping therapy can reduce your fat, because the cavitation probe is blasting your existing fat, and cupping therapy is to speed up your metabolism. But they are not panacea, these treatments will not stop fat gain, so if you continue to eat too many calories after some body shaping procedures, then you will not notice any reduction in your waistline.
You don't have to strictly follow these diet and exercise plans when going through a body-shaping routine, but drinking more water, choosing healthier ingredients, and maintaining a certain amount of exercise will definitely help you lose weight better.