The first step to losing weight is to reduce 80 calories per meal

(Author: Yasuyo Kishimura)

When you are losing weight, do you always calculate how long it will take you to lose a few kilograms? "I want to lose 5 kilograms in a week!" If you set this as your goal, you will feel a sense of accomplishment if you succeed. However, if you want to lose weight quickly in such a short period of time, the only dangerous method is probably "not eating anything." However, if you use this extreme method to lose weight, you will gain weight again in no time.

I suggest that everyone should consider their physical health while losing weight. The goal should be to lose one kilogram a month, or the principle is to lose no more than 5% of their body weight. Maybe you think that this progress is too loose, but please think about it, among those who successfully lose weight in a short period of time, are there only a few who can maintain it? In order to reduce the chance of regaining weight and at the same time not make the weight loss process too painful, in order to achieve long-term sustainable effects, it is best not to be too impatient. It is very important to follow the appropriate pace.

How to lose one kilogram in a month? The specific method is to reduce the number of calories consumed every day. According to research, if you want to lose one kilogram of fat, you must reduce your calorie intake by 7,200 calories per month. After dividing by the number of days, you get:

7200 (calories) ÷ 30 (days) = 240 calories/day

In this way, you only need to lose 240 calories a day. Divide it into three meals:

240 (calories) ÷ 3 (meals) = 80 calories per meal

[Note] Weight regain: Losing weight is due to water loss and the disappearance of edema. Although it feels like you have "lost weight" all of a sudden, your muscles also become loose. Then the fat will attach to the muscles, and the terrible weight gain will follow.

[Note] Within 5% of body weight: For example, for a person weighing 50 kg, it will take about 1 to 2 kg to lose weight per month. Five kilograms.

By reducing 80 calories per meal, you can achieve your goal of losing one kilogram per month. 80 calories is about one banana and a tablespoon of mayonnaise or salad dressing. Start implementing it today! Such an easy approach is easy to maintain, isn't it?

If you want to speed it up a bit, you can reduce 160 calories from one of your three meals, or you can reduce 240 calories from the total for the whole day. In fact, in addition to reducing 80 calories in one meal, you can also burn calories through "exercise consumption". In this way, a slim and fit figure or the body shape you set as your goal can be achieved without forcing yourself to lose weight under high pressure.

Remember! Never adopt such an unhealthy way of losing weight as "not eating"! As long as you change your daily eating habits, losing one kilogram in a month is not difficult and you will definitely succeed.

【Note】Mayonnaise and salad dressing are both high-fat condiments. It is recommended that you use less of this type of seasoning sauce or vinaigrette. Just replace it with simple seasonings such as salt. Not only will it taste delicious, but it will also satisfy your appetite.

[Note] Exercise method: A leisurely walk for 25 minutes can burn 80 calories.

★If you want to lose one kilogram of fat, you need to consume 7,200 fewer calories a month!

This data is nothing remarkable, it’s not difficult at all!

7200 (calories) ÷ 30 (meals) = 240 calories per day, 240 (calories) ÷ 3 (meals) = 80 calories per meal

It’s really simple, just save 80 calories per meal!

★Eating example of reducing 80 calories per meal

Big bowl of rice → Small bowl of rice

Ramen → Soba

500 liters of beer → 350 liters of beer

Less a tablespoon of mayonnaise salad dressing

This article is provided by Human Think Tank Publishing House and is excerpted from (http://www.kingstone.com.tw/book/book_page.asp?kmcode=2014110599499)