How many calories should I eat a day to lose weight? Three meals a day recipes for weight loss

In our daily life, many people are clamoring to lose weight every day. Many people are not satisfied with their body shape. Losing weight is the first step to beauty. Losing weight requires not only exercise and fitness, but also attention to daily eating habits. So how many calories should be eaten a day to lose weight? Three meals a day recipes for weight loss.

How many calories a day to lose weight

Many people choose to eat less when they want to lose weight, but does eating less really help them lose weight faster? The editor would like to remind you that a low-calorie diet should never be less than 1,000 calories, because this will prevent you from losing weight.

When people want to lose weight, the first thing that comes to their mind is to eat less, thinking that reducing calories will make them thinner. Some people even eat only one meal a day or reduce their food intake to a very low calorie level, filling their stomachs with boiled vegetables or one or two slices of bread.

However, the latest dieting research shows that people who eat one meal a day with a total calorie content of 500 calories and those who eat three meals a day with a total calorie content of 1,000 calories lose weight to the same extent and speed. Eating less does not make people lose weight faster.

In the first week or two of dieting, weight will drop rapidly, but then the body's regulatory system will respond to the energy shortage caused by dieting by lowering the cellular metabolic rate to reduce energy consumption.

The more severe or longer you diet, the slower the cell metabolism rate will become, and the less energy you consume. In the end, even if you only eat a little bit every day, you won't lose weight.

Because the metabolic rate is too slow at this time, the body fat cannot be burned quickly and effectively. To eliminate fat and achieve weight loss, you must rely on a fast and effective metabolic rate to burn excess fat in the body. Scholars advocate that the daily food calorie intake during dieting should not be less than 1000 calories.

Three meals a day recipes for weight loss

breakfast

Breakfast is the most important thing. It is the main source of energy for the day. Therefore, breakfast should include foods rich in protein, such as eggs, milk, soy milk, etc., as well as staple foods containing carbohydrates, such as steamed bread, bread, etc. In addition, you can drink some juice and eat some vegetables. The best time to eat breakfast is between 7 and 8 in the morning.

Lunch

Lunch is also a very important meal. You should eat some green leafy vegetables, fish, lean meat, and bean products. You can also drink some porridge or soup, such as mung bean porridge, winter melon and lean meat porridge, tomato and egg soup, etc. Do not eat fried foods, some greasy foods, animal offal, etc. The best time to eat lunch is between 12 noon and 2 pm.

dinner

You should not eat high-fat foods for dinner, especially sweets. You should drink some simple porridge, eat more green leafy vegetables, and eat vegetables in boiling water. Do not cook them with oil, which will not only destroy the nutrition but also be unfavorable for weight loss. The best time to eat dinner is between 5pm and 7pm.

The above is the diet plan for three meals a day that we introduced to you. Friends who want to lose weight can refer to it. Dietary conditioning is the simplest and safest way to lose weight. You don’t have to endure the pain of dieting and you can get a perfect figure. But everyone should remember that if you want to lose weight quickly, you must not eat midnight snacks, otherwise it will be difficult to consume energy.

How many calories do you consume to lose one pound?

Basic energy calculations

18-30 years old 15.2 x body weight (kg) + 680 (kcal)

Calories required for physical activity

The amount of calories needed for physical activity = the basic calories needed for human basal metabolism x activity intensity coefficient

Activity intensity coefficient table

Activity intensity Activity content Activity intensity coefficient

Very light driving, watching TV, typing, playing cards, sitting, standing, lying, reading, etc. 0.2

Light house cleaning, short walk, playing golf, 0.3

Moderately heavy housework, tennis, badminton, skiing, skating, dancing 0.4

Heavy physical labor, basketball, football, mountain climbing. 0.5

1 kilocalorie/1 kcal/1 calorie (kcal) = 4.184 kilojoules (kJ)

1. Remember the 20-minute diet rule. Eating too fast is often an important reason for overeating. It is important to know that your brain needs about 20 minutes to confirm that you are full, and eating too fast is the culprit of overeating. Therefore, you might as well drink a bowl of soup before a meal and then slow down your eating speed. This is a very effective way to reduce calorie intake.

2. Take a walk regularly. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, and gradually calm you down when you are in a negative mood. It can also allow you to have more contact with nature, which is one of the weight loss exercises that is beneficial to both body and mind. When walking, you should wear high-quality sports shoes and maintain a proper posture: look straight ahead, hold your abdomen, lift your hips, keep your back straight, and don't bend down to look at your feet. This will speed up the burning of body fat and is very effective for rapid weight loss.

3. Drink coffee before breakfast. Coffee can help your body control appetite and make you feel full more easily, so that you will not take in too much calories, which will cause your body to convert into fat and lead to obesity. In addition, coffee can speed up the body's fat burning by 5%. Even if you don't do weight loss exercises, the body's ability to burn fat will be greatly improved. Of course, if you drink coffee to lose weight, you should choose pure black coffee! Coffee with too much sugar will ruin your weight loss plan!

4. Supplement enough calcium. We need 600 mg of calcium every day, which can make the body burn fat faster. Scientific research has found that just taking enough calcium can reduce 22% of body weight and 61% of fat. If you want to supplement calcium more effectively and quickly, you might as well get it from delicious milk! Milk is a good source of calcium. Drinking 2-3 cups of skim milk every day is a very effective way to lose weight.

5. Drink sour plum juice. Obesity is often caused by the body's failure to excrete harmful substances. Therefore, drinking sour plum juice every day can help the body excrete toxins, which can immediately excrete obesity-inducing substances and avoid the appearance of any obesity-inducing substances in the body. Constipation is an important cause of a protruding belly, and sour plum juice is one of the best drinks to help you reduce belly fat.

6. Drink the right beverages. Water is an important component for burning fat. If the body is not hydrated, it will affect the progress of weight loss. Because water can help the body cool down, but if the body is not hydrated, it will lower its body temperature by itself, making it difficult to burn and decompose fat. Therefore, if you want to lose weight, it is best to drink 300cc of water every day! Many people don’t like drinking water, thinking it tastes light, but if you replace it with other sugary drinks, it is easy for you to take in too much sugar and cause obesity. Therefore, you can try to drink green tea instead. Oolong tea is a good choice. It can make the body burn calories and consume more fat. Moreover, oolong tea does not contain sugar and calories, and is absolutely suitable for friends who want to lose weight.

7. Avoid high-protein foods. Protein can indeed help you lose weight. The digestion of protein requires more calories, and it itself will not turn into fat and be stored in the body, so it is a good product for weight loss. However, if you consume a lot of protein, it will not only lead to physical weakness, but also cause a series of disease problems. A balanced diet is the key to weight loss, and a reasonable intake of protein is the way to lose weight!

Will my facial features change after losing weight?

Your facial features won't change, the only thing that will change is that you have less flesh on your face and you look different.

The facial features will not change, but will appear more three-dimensional than before.

The face is smaller. The facial features are more obvious. For example, the fat on your glasses is gone, and the glasses look more energetic. The two lumps of fat on the cheeks are gone, and the nose looks taller.