Step 3 Verify your weight loss diet is reasonable

Step 1 : in the selection or development of weight loss recipes, first to determine whether you need to lose weight, how much weight loss goals, and body weight after weight loss in the bodys normal weight should be within This is a formula to follow: Mens standard weight: height (cm) minus 105; young women should be further reduced on the basis of 2.5, the standard weight of the upper and lower 10% were classified correctly, 10% were overweight, 20% were obese.

1.6 meters as a young woman, her standard weight of 52.5 kg to 58 kg, such as weight loss should be considered. If you already a standard weight, even lighter than the standard weight, there is no need to deliberately lose weight, or rather bad for your health.

Step 2 : intake of total control. No matter what kind of set menus, you should remember that 800 kcal of energy intake a day is a lower limit, if one day the total calories of food intake does not exceed this figure, it can be dangerous.

800 kcal lower the bodys requirements, security, intake of calories to lose weight one day should be slightly higher than the bottom line: In general, women one day should be 1000 to 1500 kcal, men should be 1500 ~ 1800 kcal.

Step 3 : calculate the ratio of consumption of food, with food choices have to pay attention. In the daily intake of calories, it should include three parts: protein, carbohydrates and fat. These three parts of the correct ratio should be: Protein should be 10% of total calories to 15%, carbohydrates 50% to 60%, fat 25% ~ 30%.

should try to lose weight during the main vegetable fat, reduce the intake of animal fat. Should ensure that the normal protein per kilogram of body weight intake of about 1 gram of protein, vitamins and minerals needed. If a weight loss diet, one day intake of food energy in the normal range, protein, carbohydrate and fat mix is ​​also reasonable, this is a safe diet.