Are you a "puff girl" who looks thin but has excessive body fat? Nutritionist: 7 tips to help you lose fat

If you are a puff girl with body fat over 27% and no exercise habits, and you have tried to lose weight repeatedly but failed, and you want to lose weight but don’t know how to control your diet, I strongly recommend that you follow my diet menu and exercise menu to carry out the "Puff Girl Transformation Plan", which is a simple menu that is filling and does not require cooking skills, and combined with exercises that you can do at home, you can gradually move towards a healthier life. Are you ready to start your fat loss plan? Let’s follow the steps together!

Find a 14-day period without gatherings, and start the plan → calculate your daily calorie intake → prepare a menu → buy healthy prototype food → measure your weight/body fat, and start the plan → continue the healthy diet until your body fat drops below 27%

Find a 14-day period without a gathering and start implementing the plan

(Photo courtesy of Creative Market)

Prepare to implement a 14-day weight loss menu, at least for 7 days. If time permits, continue with the second week menu. A cycle of 14 days is expected to reduce 0.5 to 1 kg per week and 1 to 2 kg in two weeks.

Calculate your daily calorie intake

On average, women's basal metabolic rate (BMR) is between 1100 and 1500 calories, while men's is more commonly between 1400 and 1800 calories. The menu I designed this time is for female friends, so the designed weight loss calorie intake will be between 1100 and 1500 calories. Please use the method I taught you earlier to calculate your BMR and TDEE, and first calculate the calories you should consume daily.

Prepare a weekly menu

Go to the next chapter to find the menu and exercise that suits you, and prepare an electronic scale. You should weigh the food before you can estimate the amount by looking at it. Do not measure it with your hands at will, otherwise the calories will be incorrect and body control will easily fail.

Buying Healthy Prototype Foods

Buy ingredients according to the menu. Meat can be prepared in advance, packaged into appropriate weights and frozen. Fresh vegetables can be purchased a few days in advance or on the same day. If you don't have time to buy them, you can buy some frozen vegetables as a backup. If you don't have time to buy vegetables after get off work, you can use them as an emergency measure.

Measure your weight and body fat and start executing

On the first day, we took photos to record our body shape, and measured our weight and body fat. We recorded it again after 7 days to see how much we had changed. According to my own experience, weight and body fat will gradually decrease on the 7th day, and the abdomen will become smaller. After the 14th day, in addition to the obvious change in body shape, the mental complexion will also improve. This is because the balanced diet and exercise have improved, allowing the metabolic rate to gradually increase. Starting from the 15th day, the menu is repeated and exercise is also performed regularly.

If you continue until the 28th day, your body shape will be significantly improved. My menu is based on healthy eating, a balanced diet with controlled calories, and you can repeat it continuously until you reach your own standards.

Develop good habits to help your fat loss menu be more effective

1. Order of eating

Change it to drink soup or water first → then eat vegetables → beans, fish, eggs, meat → staple food. Eat slowly and remember to chew slowly to make you feel fuller.

2. Eat three meals a day normally

Don't skip any meal, but also don't eat midnight snacks or unnecessary snacks, and try to maintain a normal schedule.

3. Drink enough water

You should drink at least 30 times your body weight of water every day. For example, a 60 kg person should drink 60×30=1800cc of water. If the weather is hot or you sweat during exercise, you should drink an additional 300 to 500cc of water every day to maintain normal metabolism.

4. Get enough sleep

You must get at least 7 hours of sleep a day and avoid staying up late. Studies have shown that people who sleep less than 7 hours a day are 40 to 50% more likely to gain weight again. In addition to making people feel tired, lack of sleep can also reduce their metabolic function. Therefore, you need to sleep for seven hours a day to achieve good fat loss results.

In addition, a special reminder is that in order to reach the daily water intake, some people often realize that they have not consumed enough water until the evening. As a result, they drink 500 cc of water 2 hours before going to bed, causing them to have to get up to go to the bathroom in the middle of the night, affecting their sleep quality. Therefore, we remind everyone to drink more water during the day and it is safer not to drink too much water two hours before going to bed.

5. The seasoning of ingredients should not be too salty

People who like spicy food can use sodium-free seasonings such as raw chili peppers and white pepper powder, but condiments containing sodium such as chili sauce and bean paste are not suitable because the high sodium content can easily cause water retention. Eating too salty food may cause edema. The seasonings I most often use are pepper, salt, soy sauce, etc. The simpler the seasoning, the better, and just use the right amount.

6. Fats are very important and should be consumed every day

(Photo courtesy of Creative Market)

For example, when blanching vegetables, you need to add oil. You can choose vegetable oils such as olive oil or canola oil. Unflavored plain nuts are also a good source of oil. You won’t overeat if you eat according to the recipe.

7. If you want to drink beverages, you can choose unsweetened tea or black coffee

Remember not to add sugar, milk or creamer, otherwise the calories will be too high. The amount of caffeine consumed in a day should not be too much, otherwise it will cause palpitations and hand tremors. About 1 to 2 cups of coffee a day is enough (one cup = 240 cc).

This article is from the book "You can lose weight even if you eat out every day: a lazy person's healthy diet and sugar reduction plan to lose 3 kilograms in 14 days" published by Creative Market