What are the dietary precautions for weight management

In fact, the core of the diet for weight management is not to completely abstain from oil and sugar, but to create a moderate caloric difference of 300-500 kcal while stabilizing the basal metabolism. Many friends around me who have just started to lose weight only eat two meals a day. Boiled vegetables made me feel dizzy and hairless within half a month. Last month, a girl lost 18 pounds in two months using this method. She regained 22 pounds in less than three months after returning to normal eating. Even her aunt delayed her diet for half a year. To put it bluntly, she fell into the trap of "dieting to lower metabolism". Think about it, basal metabolism is like your body's own fat-burning engine. If you are hungry every day and don't provide enough fuel, the engine will slow down. The calories you eat less can't keep up with the amount of calories burned by the engine when it slows down. Naturally, the more you lose weight, the harder it will be to lose weight. If you eat a little more, you will gain weight.

When many people mention weight management, they first take out their calculator and calculate the calories in each bite. In fact, you don’t need to be so detailed. Instead, you should focus on “what you eat” first. The debate between low-carb and high-carbohydrate that is raging on the Internet is actually both sides are right. It all depends on your own living conditions - if you sit in the office and type on the keyboard every day and can't move twice a week, then there is really no need to eat a big bowl of white rice every meal. Instead, replace it with multi-grain rice that is half rough and half refined. Each meal can be as big as your fist. A small amount is enough, and the remaining space is filled with more green leafy vegetables and high-quality proteins such as chicken breasts, fish and shrimps, which will make you feel fuller and not make you hungry easily; but if you have strength training three or four times a week, eating two more bites of fast carbohydrates such as white rice and noodles before and after training will not make you fat at all, but will help you preserve muscles and prevent metabolism.

Another pitfall that everyone easily falls into is blindly following the trend and buying so-called "weight management friendly foods". I met a colleague a while ago and his drawer was full of sucrose-free oatmeal bars and zero-calorie jelly. He said he would eat these as a snack every day when he was hungry. However, after eating for half a month, he gained two pounds instead of losing one pound. I took it over and looked at the ingredient list. The first one was non-dairy creamer. It was added with maltose syrup instead of sucrose. One bar has more calories than half a bowl of rice. This is not purely an IQ tax. Even the zero-calorie drinks that everyone often drinks have been controversial in the academic community for the past two years. Some studies say that sugar substitutes will disrupt the intestinal flora and make people crave foods high in sugar and oil. I personally tested it myself. During that time, I drank zero-calorie Coke every day and couldn't help but want to order milk tea cake. Later, I switched to warm water and brewed lemon slices or cold brewed tea, but I became less obsessed with sweets.

There is no need to be afraid when you go out to dinner with friends. Don’t hold on to the idea of “I’m going to break the habit today and just eat enough.” When you sit down, take a few bites of fried vegetables and stewed lean meat to pad your belly. You can also eat sweet and sour pork ribs and milk tea. Drinking half a cup and two or three pieces of ribs is better than breaking out a can and getting 3,000 to 5,000 to 5,000 calories in one meal. Don’t be anxious if you really eat too much. Just eat lighter as normal the next day. Weight management is calculated on a monthly and yearly basis. It’s not like eating too much in one meal will result in all your efforts being wasted. After all, there are not so many rigid rules. The most important thing is that you can stick to the eating method you choose for a long time. Don't do the extreme method of losing five pounds in a week. If you put in effort for a long time and rebound, it will also hurt your body, then the gain outweighs the loss, right?