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Eat three meals regularly and don't skip any meal
Don't think that one less meal can reduce your calorie intake. Irregular meals can easily lead to a surge in appetite, but it is easy to overeat.
The rule of three meals is beneficial to health, reduces the occurrence of gastrointestinal diseases, effectively controls appetite, and helps the body maintain a high level of metabolism. Eat a good breakfast, stay away from high fat foods such as fried dough sticks and chow mein, eat less dinner, eat less staple food mainly with vegetables, and do not eat 4 hours before going to bed, which can improve the success rate of weight loss.

How much do you know about the dangers of obesity?
★ "One obesity destroys all" (obesity affects all systems of the body, significantly increasing the incidence of diabetes, cardiovascular and cerebrovascular diseases, tumors and other diseases)
Cardiovascular and cerebrovascular diseases (mainly heart disease and stroke), which was the number one cause of death in 2012; Diabetes; Musculoskeletal disorders (especially osteoarthritis); Asthma, sleep apnea; Menstrual disorder, erectile dysfunction, infertility, etc; Certain cancers (including endometrium, breast, o***y, prostate, liver, gallbladder, kidney and colon); Psychological diseases such as depression; Reduced life expectancy. With the increase of BMI, the risk of these diseases also increases.

When it comes to losing weight, the advice I hear the most is to eat less and eat more.
However, most studies show no difference in weight loss between small frequent meals and three meals a day given a fixed calorie intake.
It is recommended to decide whether to add meals to the three meals according to the feeling of fullness and hunger.

The staple food must be eaten
It seems that skipping staple food can reduce a certain amount of weight, but long-term skipping staple food will lead to a lack of protein and carbohydrates. Even if you lose weight, it is not a healthy state. Because the normal operation of the human body requires the supply of protein, if there is a lack of protein, the human body will accelerate aging and threaten human health.

Research shows that obesity is an important risk factor for type II diabetes, hypertension, cardiovascular disease, gallstones, cancer, endocrine and metabolic disorders, and also an important reason for joint pain, edema, and decreased activity tolerance. Dr. Han Xiaohong, president of Ciming Physical Examination, pointed out that obesity is a typical modern high incidence disease. The life span of obese people is shorter than that of normal people, and the mortality rate is 1.5 times of that of normal people.

Many people think that you can lose weight quickly by skipping dinner. In fact, this is a wrong idea. Skipping dinner has only one advantage: saving money. If you want to lose weight by skipping dinner, you will find that you are inadvertently listless and memory loss. When you lose weight successfully, once you start eating dinner, the previous weight loss results will be wasted, and the weight will rebound doubled. This is because after skipping dinner, there is no food supply in the stomach and intestines, and falling asleep in a hungry state will make you restless and even hypoglycemia.

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