How many calories should we eat less every day? This number makes it easy for you to lose weight!

I heard that Xiao Wang from the adjacent office is the best I have lost nearly ten pounds, and the secret is actually to eat one less bite of cake every day than usual? Don't roll your eyes in a hurry, there really is a scientific trick behind this. The calorie deficit is like an invisible ledger in the body, recording one more or one less will quietly change the waist circumference number. Why can a calorie deficit help with weight loss?

1. The principle of energy balance in the body

The human body is like an intelligent storage tank, where the food eaten is converted into energy deposits, and daily activities involve withdrawal and consumption. When the withdrawal amount continues to exceed the deposit, the piggy bank (fat reserve) naturally deflates.

2. The butterfly effect of metabolism

creates a 300 calorie deficit every day, which is equivalent to drinking one less cup of milk tea. This magnitude will not trigger a hunger warning for the body, but it can slowly dissolve fat like boiling a frog in warm water.

2. Accurately calculate your exclusive number

1. Calculate basal metabolic rate

Use body weight (kg) × 22 to estimate basal metabolism. Office white-collar workers consume about 2000 calories per day. When you want to eat fried chicken, think about it: you have to walk for an hour to consume half a box.

2. Dynamic adjustment strategy

Reduce the adaptation period by 200 calories in the first two weeks and increase it to 300 calories in the third week. Just like adjusting the shower water temperature, suddenly turning it on too hard can easily burn the enthusiasm for weight loss.

3. The secret of painless creation of heat gap

1. The magic of replacing ingredients

Change the diced ham in Fried Rice into diced chicken breast meat, which can save 80 calories for the same amount. Choose the sugar free version of yogurt, which will reduce the calorie intake by 6 square candies per cup.

2. Eating sequence mind machine

Drink soup first, then eat vegetables, and finally touch the main food. By the time the satiety signal from the stomach reaches the brain, the intake has already decreased by 1/5 compared to usual.

3. compensation Mechanism Gameplay

When craving chocolate, do 20 squats first. The endorphins after exercise will reduce the thirst for sweet food Hope. This is called using dopamine to defeat dopamine.

4. Avoid common number traps

1. Beware of calorie assassins

A spoonful of 120 calories of salad dressing is equivalent to rice, and a handful of 300 calories of nuts is equivalent to a regular meal. These invisible heats are like silent deposit killers.

2. Platform Period Breaking Method

When the weight does not move for two consecutive weeks, one can intentionally eat 200 extra calories on a certain day. This trick is called metabolic restart, which is like sending a signal to the body: 'Don't be nervous, we're not going to have a famine'.

Remember, a daily calorie deficit of 300 is equivalent to losing 1-1.5 kilograms per month. This speed will not cause skin sagging or rebound from overeating. Don't add crispy pancakes tomorrow morning, you'll be one step closer to your ideal figure.