How hard is it to lose weight?

 For many obese people, gaining weight is easy, but losing it is difficult. Because losing weight requires controlling appetite, removing yourself from food, moving your legs, and increasing the body's calorie output, thereby promoting the reduction in body fat percentage. In this process, many people give up halfway, cannot stick to it, and losing weight will end in failure.Shut up is a very important and difficult thing. If you manage your diet well, you will successfully lose 70% of your weight. So how to effectively control appetite, reduce stomach capacity and successfully lose weight in the process of losing weight?Losing weight is not a low-calorie intake pattern, such as B. No fasting or excessive dieting. This weight loss method doesn't last long and keeps you going further and further down the road.The principle of weight loss diet is: reasonable control of diet, balanced diet and nutrition, to create a reasonable calorie deficit for the body, thereby promoting the reduction of body fat.If you want to keep eating thinner, the best way to start is with the following dietary habits that will help you lose weight!Habit 1. Control daily caloric intake to 80%Excessive dieting is not advisable, since the body starves, muscles are wasted, the basal metabolic rate decreases, and the easily gaining physique patronizes you.In order to avoid physical starvation, we must ensure that the daily caloric intake is not less than the basal metabolic value (basic metabolic value accounts for 65% to 70% of the body's total metabolism) and the calories in it control the usual 80% to meet the body's basal needs to cover while running, which leads to a certain calorie deficit.Habit 2. Eat three meals on time.Don't skip a meal to lose weight. Skipping breakfast or dinner will not improve weight loss, but it may cause gastrointestinal problems or which is 活力午餐.Regular meals are helpful for gastrointestinal health and also allow the body to build regular metabolic memory and reduce fat accumulation. We can divide the daily food consumption into 3:4:3, breakfast, lunch and dinner. This distribution is more scientific.Habit 3. Drink a glass of water before meals.To reduce the occurrence of hunger, we should take the initiative to drink water. Drinking water can increase the feeling of satiety. Often you are not hungry, but your body is dehydrated and has false hunger.Drinking plenty of water to replenish your body's water needs can banish false hunger. Consistently drinking a glass of water before meals can curb hunger and allow you to control your food intake.Habit 4. Learn to chew slowly.Learn the eating habits of thin people, i.e. slow chewing and swallowing, slow eating helps food digestion and allows the brain to receive satiety signals in time to avoid overeating.It takes 20-30 minutes for the body to release the satiety time and 20-30 minutes for the brain to receive the satiety signal. Sticking to a meal for more than 20 minutes can help you control your food intake and avoid eating to support yourself, which can help reduce stomach capacity, increase weight loss, and allow you to slow down build a slim body.Habit 5. One third meat and seven vegetables.How to put together a meal for weight loss? It's very easy. It is the principle of seven o'clock vegetables and three o'clock meat. A bowl of rice can supplement the proteins, vitamins and carbohydrates that the body needs to maintain the body's metabolic level.The choice of ingredients should not be too easy. Vegetables can choose cabbage, cabbage, lettuce, winter melon, celery, bitter gourd, broccoli, tomatoes and other foods. For meat, choose low-fat, high-protein, lean meat, chicken breast, fish, shrimp, beef and other foods.