The most important thing to lose weight is to control your diet. What should I do if I am really hungry?

Speaking of weight loss, basic everyone knows, to control mouth and open legs, but really hungry how to do? Insist on not eating? Do you really affect weight loss if you are full? < / P > < p > this is a very introductory problem for weight loss, and it is also a common problem that many friends are prone to. This issue on a simple talk about weight loss, really hungry how to do? < p > < p > to control diet is not to control eating less and starving blindly. But try to ensure adequate nutrition under the premise of controlling the intake of total calories of food intake. < / P > < p > we lose weight more in order to reduce excess fat in the body, so adequate nutrition is to ensure the maintenance of essential components of the body and long-term benefits. For example, 1 gram of protein and 1 gram of carbohydrate contain about 4 calories of energy, and 1 gram of fat contains about 9 calories of energy. Food can produce energy is the main three nutrients, the rest of the nutrients do not contain calories, so the intake of these three nutrients is directly related to weight loss. < p > < p > among them, we need to control the intake of carbon, water and fat. However, control does not mean not eating at all. For example, the daily intake of carbohydrates should be more than 2 grams per kilogram of body weight, and the intake of fat should not be less than 40 grams per day. < p > < p > this is the minimum standard to maintain the normal health level of the body. If the intake of these basic nutrients is not guaranteed, then blindly controlling diet and starvation will only outweigh the loss. Finally, it will face two major problems: 1. Muscle loss; 2. The basic metabolism will decline; and the rebound will be more serious after the diet is restored. < p > < p > for example, if you consume 1800 calories a day, as long as your total energy intake is less than 1800 calories, you will lose weight in a macro perspective. < / P > < p > as long as our total calorie intake can be controlled well, in fact, eating more will not affect the effect of weight loss. On the contrary, the rich and diverse nutrition intake can also help to lose weight. < / P > < p > in fact, you don’t have to pay too much attention to the above nutrient intake data, saying that they mainly give people a simple science popularization, rather than blindly pursuing diet and starvation. < / P > < p > next, I’d like to give you some suggestions on your usual diet. Pay attention to these. You can still lose fat without starving, and you don’t have to calculate your nutritional intake. < / P > < p > 1. A little oil doesn’t matter, but it should be light as far as possible, so that the total energy will be controlled naturally. Most of them are rich in protein. It’s not a big problem as long as the staple food is too big. < / P > < p > 3. Eat less and more meals, which is more conducive to controlling hunger. With the same amount of food, you may be hungry in 3-4 hours after eating at one time, but if you eat it twice, you may stick to it longer. Ha ha. < p > < p > 4. If you are hungry, you can eat low calorie and nutritious foods, such as boiled eggs, sweet potatoes, corn, cucumber, milk, etc. Most vegetables can also be eaten as fruits and snacks, and their calories do not have to worry about affecting weight loss. < / P > < p > to lose weight, it is the most important to control diet. However, it is not to go on a diet and starve blindly. It is mainly to control the total calories. The normal intake of nutrients should be guaranteed. < / P > < p > to lose weight, it may be necessary to eat less, but there is no need to starve, which must be clarified. It’s right to eat more light, nutritious food. Come on! 08/17/2020