Reduce without fasting, eat as you like

"Non-fasting" weight loss is the most accurate and sustainable approach, because our goal is not just to see the numbers on the scale decrease, but to "reduce fat accumulation" and preserve muscle tissue so that the metabolism does not collapse.

The correct weight loss principle using this idea has four simple axes:

1. Change to focus on "nutrients" instead of "counting calories."

Fasting puts the body into energy-saving mode, but choosing a nutrient-high diet (Nutrient-Dense) will keep it full for a long time, and fully repair the body.

2. Use the "Caloric Deficit" principle.

Weight loss requires eating less than it actually takes, but don't be too negative.

• Create fit negative conditions: It is recommended to eat about 300 - 500 calories per day of energy below that used by the body (TDEE) only.

• This gradual reduction will prevent the body from feeling "starved," resulting in the metabolic system still functioning well and the hormones that control hunger (such as Leptin and Ghrelin) still functioning normally.

3. Drink enough water at least 2.5-3 liters.

Water is an important aid to weight loss and shape care.

• Metabolism: Drinking water (especially cold water) stimulates the body to use more energy to adjust water temperature to body temperature, temporarily increasing the rate of energy metabolism.

• Reduce Appetite Confusion: Often our brains are indistinguishable between "rice hunger" and "water hunger." Drinking enough water throughout the day will cut off the feeling of fake hunger and reduce fussy eating very well.

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