Weight management dietary tips and methods

The core essence of weight management is a long-term controllable calorie deficit + a sustainable eating pattern that adapts to personal lifestyle habits. There is no one-size-fits-all recipe that suits everyone. All methods that require you to grit your teeth and completely violate your dietary preferences will result in 90% rebound.

I have been providing dietary adjustment guidance for 4 years. I have met nearly a hundred people who need weight management. I have seen ketogenic enthusiasts who were so hungry that they had to suffer from ketoacidosis, and I have also seen college students who put off eating boiled vegetables for three months. To be honest, none of the people who can persist and maintain their weight for more than 3 years rely on extreme methods.

There are actually only a few mainstream diet ideas on the market now. There is no absolute good or bad, it all depends on your suitability. For example, the earliest popular calorie calculation school. I used to know a friend who was doing back-end development. He lived a very regular life. He took out a food scale before every meal and counted oil, salt, sauce and vinegar to the gram. He actually lost 20 pounds in 3 months, and his body fat rate dropped from 28% to 21%. The effect is indeed visible to the naked eye. But the problem was also obvious. Later, he was out of shape for two weeks in a row and could not weigh himself accurately. He accidentally gained 15 pounds. This idea is suitable for people who have a high degree of self-discipline, eat at home for a long time, and have plenty of time. For workers who often socialize outside and order takeout, it is indeed too energy-consuming. There is no need to force yourself to count to one decimal place.

Rather than holding a scale and counting until your hair is dazed, more people tend to choose a more worry-free food-first approach, such as low-carb diet, low-GI diet, and Mediterranean diet. My best friend is a big fan of milk tea and cakes. She was hungry for half a month but did not lose 2 pounds. Later, she adjusted her food structure: replaced the white rice and white steamed buns with half beans and grains, changed the milk tea from a large cup of full sugar to a medium cup of three-thirds of sugar, and replaced the afternoon tea cream cake with original nuts and a small box of blueberries. No calories were counted at all, and she was not hungry. She steadily lost 12 pounds in half a year, and now it has not rebounded for more than half a year. However, this type of method is also controversial. For example, the extremely low-carbon diet that many people follow does lose weight quickly. However, I have also met several girls who ate it for more than two months. First they lost their hair, and then their aunt directly postponed it for more than two months. At present, academic circles generally do not recommend that ordinary people adopt the extremely low-carbon diet for a long time, and people with poor liver and kidney function should avoid it.

There are also a group of people who find it troublesome to choose food. They start directly from the eating time. The most common one is the 16+8 light fast. I have a friend who works in channel sales. He has three or four evening drinking parties almost every week. It is impossible for him to avoid food. He concentrates his eating time from 12 noon to 8 pm. He only drinks a cup of black coffee and warm water in the morning. He does not need to deliberately control what he eats. As long as he does not indulge in drinking parties, he has steadily lost 18 pounds in a year. Of course, this method is not suitable for everyone. People with hypoglycemia and chronic gastritis are prone to dizziness and stomachache after fasting for a long time. Moreover, there is currently no unified conclusion in the academic community as to whether light fasting will reduce basal metabolism. Light fasting within a short period of 3 months is safe for healthy people. For long-term use of more than half a year, it is best to seek evaluation from a nutritionist first.

Oh, by the way, I have met people before who said that they "get fat even if they drink cold water." Don't believe it. Just take a small book and record everything you eat for 3 days. Either the handful of nuts you grabbed and the half cup of fruit tea you drank while fishing at work were not included, or long-term dieting has lowered the basal metabolism too low, and there are no calories made out of nothing.

Let me tell you a few useful tips that I personally tested, and you can reduce your intake of invisible calories without any effort: For example, drink a cup of warm tea or sugar-free soy milk 10 minutes before meals. I have tried it myself for more than half a year, and I can subconsciously eat it every time I eat. Eat less 1/3 of the staple food, and your stomach will gradually become smaller, and you will not be hungry every time; when you go out to eat hot pot, don’t choose a bone soup pot or a tomato pot, choose a water pot, use spicy millet, light soy sauce, and a little sesame oil for dipping, and cook more lean beef and green leafy vegetables , it’s only about 500 calories when you’re full, which is much healthier than ordering a takeaway that’s heavy in oil and salt. Also, don’t completely give up on your favorite foods. If you particularly love chocolate, eat about 10g of black chocolate every day to relieve your cravings. It’s better than After holding it in for two or three months, I would have an outbreak. I would eat a whole plate of milk chocolate and drink two large cups of milk tea. One of my previous clients had given up sugar for more than two months, and finally had a binge. Not only did he regain all the 8 pounds he had lost, but he also gained 2 pounds more.

Finally, let me tell you something from the bottom of my heart. Weight management is never about being more harsh on yourself than anyone else. You have to eat well for the rest of your life. You don’t have to stop eating after losing weight. Choose a method that feels comfortable to you. Even if you only lose 2 taels a week, you will still gain 10 kilograms in a year. It is much better than losing 10 kilograms in a month and then regaining 15 kilograms. Oh, by the way, if you have underlying diseases such as diabetes or thyroid disease, be sure to seek evaluation from a doctor or a registered dietitian first. Don’t just follow popular online remedies. Your health always comes first.