What are some ways to diet and lose weight?

In life, in addition to medical means such as taking medicine, you can also lose weight through exercise and dieting. So what are the techniques and methods for dieting to lose weight?

The first dietary principle: reasonable combination

To reduce food intake and still maintain full energy, you need to properly match your daily food, so that the ratio of protein, healthy fat and carbohydrates is the best 2:3:5. You can arrange the ingredients for the whole day as soon as you get up, like Hollywood's new nutrition guru Gwyneth Paltrow, and line them up on the dining table to make the most reasonable combination. In addition, nutrition experts also remind you that it is best for all these ingredients to be non-processed foods, such as grains, beans, starches and vegetables, because these foods are the main energy sources of the human body.

Second dietary principle: Eat until you are 70% full at each meal

If you want to diet and lose weight without hurting your body, you should eat normally and only eat 70% full at each meal. This is not only good for health, but also can slowly reduce your appetite, so you can slowly control your appetite and prevent excessive calorie intake. Some people always stop eating when their stomachs are full, which is not only difficult to digest, but also causes their appetite to grow. It will be even more difficult to lose weight. Some people eat one meal and eat the next in order to diet, which can easily cause stomach diseases. So you should have a regular three meals, leave the table when you are 70% full, and slowly you can control your appetite.

The third dietary principle: large portions replaced with smaller portions

In fact, the amount of food a person eats is related to the size of the tableware. If the tableware is larger, the person will eat more food. If the amount is the same as before, but the tableware is smaller, the person will stop eating because of psychological effects, thinking that he has eaten too much, and thus reduce the amount of food he eats.

The fourth dietary principle: Do not let your appetite grow

Some people diet for a long time, which leads to a surge in appetite, so that their weight increases instead of decreasing. If you want to control your appetite, you have to do it slowly. If you are too anxious and only eat a little a day, which is not enough to provide the body with the energy it needs for a day, your appetite will increase sharply, and you may also have problems such as menstrual disorders and amenorrhea, which will not be worth the gain.

Fifth dietary principle: Choose foods with fewer calories

If you want to lose weight, the food you choose should not only increase your satiety, but also be low in calories. Vegetables, whole grains, beans, potatoes and other foods are not only low in calories, but also very high in nutritional value. They can also increase people's satiety and prevent excessive energy intake. While being beneficial to weight loss, they are also beneficial to human health.

Sixth dietary principle: Eat slower

Slowing down the speed of eating can also reduce people's appetite. If you eat too fast, you will eat too much food without realizing it. But if you eat slowly, you will feel that you have eaten a lot, and you will feel full due to psychological effects. And chewing slowly can also help us digest and reduce the burden on the stomach and intestines.

The seventh dietary principle: timely supplement of vitamins

Girls who are dieting to lose weight should know that when the body is in a state of insufficient nutrition, fat will not burn. Burning body fat requires a large amount of nutrients. Among them, vitamins must be supplemented. When dieting, along with the reduction of carbohydrates, the intake of nutrients must be guaranteed to ensure that the body burns fat. Therefore, your daily menu should include foods rich in vitamins such as milk, peanuts, poultry and green leafy vegetables.