Want to lose weight without pain, 1 day to eat less than 300 cards is enough

Want to lose weight, lower blood pressure, lower cholesterol, perhaps not as difficult as imagined. According to the latest research, 1 day less intake of 300 calories is enough, equivalent to the calories of a slice of cheesecake.

300 calories in the end is how much? Including a slice of cheesecake, a small package of potato chips, a slice of pizza, a fast-food restaurant potato, a piece of fried chicken leg, a cup of 700cc of micro-sugar milk tea, these foods are 300 calories. Simply put, you can achieve this by eating 1 less snack or drinking 1 less cup of hand shaken beverage a day.

Lower blood pressure, cholesterol, triglycerides

The study followed 218 subjects over a two-year period and divided them into two groups, with one group maintaining an average daily diet and the other group reducing their daily caloric intake by an average of 300 calories.

The results showed that after two years, the group with reduced caloric intake had lower blood pressure and LDL, and triglyceride concentrations decreased by 24% on average, and cardiovascular metabolic risk factors were also significantly reduced.

Eat 300 calories less a day in two years to lose more than 7 kg

The weight loss effect was not bad, with an average weight loss of 16 pounds (7.3 kg), and the greater part of the weight loss (71%) was fat.

In the experiment, maintain the daily diet, did not reduce the calorie intake of subjects, in the above-mentioned observation indicators, but no improvement.

Since the subjects ranged in age from 21 to 50 years old, from thin to mildly overweight people, the 300-calorie daily loss showed an improvement in overall body condition that benefited even young, healthy thin people.

William E. Kraus, a professor at Duke University School of Medicine, who led the study, said, "What this study tells us is that any little change is good. Even the smallest calorie restriction has benefits.

Reduce 300 calories a day, what should I do?

Krauss believes that it is not very difficult to reduce 300 calories from your daily diet, you can try to do the following.

1. do not eat after dinner. As soon as you leave the table, including snacks, snacks do not touch, Kraus said: "Many patients who come to the clinic told me that they had a bowl of ice cream before going to bed ...... these calories can not be used, will be stored, which is the body does not need excess calories.

2. skip unnecessary parts of the meal, such as the bread before eating steak, one slice of calories is equivalent to 100 calories.

3. calculate the calorie intake every day. This way you will know how much food 300 calories equals, and after recording for a while, you will naturally know what to eat and what not to eat.

Krauss stressed that exercise and diet are the two most important and easy to implement keys to reducing cardiovascular risk, "the combination of five drugs on the market may not be as effective as a small amount of calorie restriction.