Diet plan for fat loss and weight loss

Excessive body fat is a common problem among many urbanites. Due to long periods of sitting, lack of adequate exercise, and excessive nutritional intake, excessive fat accumulation in the body is simply called "obesity." Obesity is considered to be closely related to hypertension, hyperglycemia, and hyperlipidemia, which may increase the risk of various chronic diseases such as cardiovascular and cerebrovascular diseases, gout, fatty liver, and gastroesophageal reflux.

Three percent of weight loss depends on exercise and seven percent on diet. In addition to adequate exercise, a planned diet is essential. Weight loss means fat loss, which means to reduce the nutrients absorbed by the body to a certain extent and achieve fat loss through a "calorie deficit". "Calorie deficit" means "calorie intake" is lower than "daily calorie consumption". Due to insufficient calorie intake, the body needs to use stored energy to support the body's energy consumption. The body will begin to break down accumulated fat as energy, thereby achieving the effect of fat loss.

To achieve a "calorie deficit" you must know your "daily calorie expenditure" (TDEE). You can go to https://www.calculator.net/tdee-calculator.html and enter your height, weight, amount of exercise and other information to estimate your "daily calorie consumption".

If you reduce your daily calorie intake by 500 according to the estimate, you can achieve healthy fat loss. Coupled with appropriate exercise, the effect will be even better. When your weight has dropped to a certain level, remember to update your "daily calorie consumption" estimate regularly.