Weight control doesn’t depend on luck, eat well, eat right, and your body will listen to you. If you don’t return to the correct eating habits, you will only lose weight and gain weight. Many people think that they have done everything they should do, but they can’t lose weight. “Actually, what you do is wrong!”
Age, gender, genes, environment, psychology, diseases, etc. will affect obesity, and the difficulty of losing weight varies from person to person. Generally speaking, the younger the person, the easier it is. Boys have more muscle tissue than girls, have a higher basal metabolic rate, and lose weight faster. And people who have given birth to children, have taken diet pills, and lost weight improperly many times will have to spend more time and effort if they want to lose weight.
Long-term dieting to lose weight is likely to cause symptoms such as dry skin and wrinkles, anemia, osteoporosis, irritability, and inability to concentrate due to malnutrition. It is more likely to cause problems such as overeating and depression. Not only will you not get the beauty you want, but you will lose your health.
Losing weight is not a numbers game. Rather than blindly expecting to lose a few kilograms in a short period of time, “Knowing yourself and adjusting your lifestyle is more important.” We should ask ourselves: Do you know the reason for your weight gain? Do you know enough about nutrition and exercise related to weight loss? Do you want to be in good shape that lasts a lifetime, or is it unrealistic to want to lose weight in a week?
As long as you build a healthy diet, you won’t get fat if you eat a lot. Don’t think this is an impossible task, read the following suggestions carefully, identify the problem and change it immediately, Trust me, you can make it!
The principle that must be followed – eat less, it is better to eat healthy
Part1. Adjust the way of eating
Many people who lose weight have struggled with calories, including counting every food they eat and their total calories for the day. This helps to understand the main sources of calories, accumulation methods and when to eat the most, so as to get enough information to adjust the diet pattern.
But numbers don’t show the true nutritional value of food. Just spinning around in calories doesn’t reduce the risk of cardiovascular disease. If you want to lose weight by reducing calories alone, you may be hungry faster and eat more snacks.
For example, grilled salmon rice balls (183 calories) with a bottle of canned juice (about 200 calories for 500 ml), a bowl of blanched spinach (200 grams 50 calories), a bowl of 80% brown rice (210 calories) with a roasted leg (140 calories), the same is about 400 calories, but the latter is more nutritious.
With a little tweaking of how you eat, you can improve the health of your eating life:
- Replace processed dried fruit with fresh fruit. Although dried fruit is easy to eat, it loses its original vitamins and minerals, and the fresh fruit has a strong flavor that can bring more satisfaction.
- Adjust the diet to a vegetable-based diet. Because meat is high in saturated fat, it increases the risk of cardiovascular disease. If you want to lose weight, you must have more vegetables than meat and rice, and the ratio of vegetables, rice, and meat is preferably 3:2:1. The less oil the meat is cooked in, the better. For example, the original amount of chicken and fish is relatively low, but compared with fried chicken, braised beef should be selected.
- Choose brown rice and whole grains as staple foods. They are high in fiber, satiating, and high in nutritional value, and fiber can also help lower cholesterol. However, some breads advertised as whole grains will use too much oil and sugar for taste, so be careful when buying them.
- Eat more fish. Fish can provide healthy and excellent protein, and the omega-3 fatty acids in it can prevent cardiovascular disease.
- Eat more natural foods and less processed products. Natural food is rich in flavor and can be satisfied without too much seasoning. If you eat too much food with too much flavor, your taste buds will shrink. Long-term less contact with natural food will lead to tasteless food, and the more you eat, the more likely you will become fat.
- Treat yourself at the right time. Tasting your favorite sweets or snacks can reduce the feeling of being deprived of your loved ones, and have more perseverance to maintain healthy eating habits.
Part2. Food and health do not conflict
As far as the food itself is concerned, as long as you eat it without getting sick, it is not considered bad food, but in terms of nutritional value, there are indeed high and low points.
Some foods are high in calories and lack nutrients, and only consume empty calories, such as fast food, soft drinks, snacks, etc. Frequent eating is indeed very detrimental to weight control.
This is not to blame yourself for eating cake. If you are really greedy, enjoy the satisfaction it brings, but eat more lightly and moderately at other times.
Many people think that eating for health, or eating for deliciousness and happiness, can only choose one side. In fact, delicious food and healthy food are not in conflict. Only by combining the two well can they be implemented in life for a long time. You don’t have to fall in love with celery or carrots, but learn to change your favorite foods.
For example, choose low-fat chicken breast, roast it instead of frying, and match it with a lot of vegetables; when eating salad, use oil vinegar and yogurt instead of Thousand Island dressing; stir-fry different vegetables and shredded pork together. It does not reduce the flavor of the food, but it is more conducive to weight control.
With a slight variation, the cumulative reduction in calories is also amazing:
- Eat less 1/4 (40 grams) bowl of rice per meal: 67 calories less.
- Replace pumpkin puree with clear soup: 217 calories less.
- Replacing the loin with pork chops: 148 calories less.
- When frying, try to cut thick slices to reduce the oil absorption rate: 50 grams of fried potatoes are 47 calories less when cut into pieces than sliced.
- No butter on bread (1 tablespoon): 97 calories less.
- No flour coating when frying: 100 grams of chicken drumsticks, fried without flour coating can reduce 212 calories.
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