What are the dietary precautions for weight management?

The core points are actually two points. First, don’t mess around with extreme diets. First, ensure that the difference between daily intake and consumption is controlled within a reasonable range. Second, choose a way of eating that you can eat for a lifetime, rather than a folk remedy that you can’t bear for half a month.

A while ago, I helped a little girl who had just started working to adjust her diet. She followed the online guide and ate boiled vegetables for two weeks. Her face turned green and she lost 5 pounds. After a dinner party with friends over the weekend, she had two cups of milk tea and a barbecue, and she immediately gained back 4 pounds. She also began to wonder if she was prone to obesity. That kind of extreme dieting is like an overdraft on a credit card. You lose money quickly in the early stage, but not only do you have to pay it back later, but you also have to pay "interest" on your metabolism and health. It's really not worth it.

When it comes to diet structure, there is a lot of quarrel on the Internet nowadays. Some people say that low-carbohydrate is yyds, while others say that not eating carbohydrates will make you stupid. In fact, there is nothing wrong with both opinions, but they are applicable to different groups of people. If you usually sit in the office and can’t walk 5,000 steps a day, and you don’t have the habit of exercising, replace half of the white rice with corn, oats and other grains. The blood sugar will rise slowly, you will not be hungry easily, and you can indeed save some excess calories. ； But if you exercise at least 4 times a week, and you have to pump iron or run five kilometers each time, and insist on not eating polished rice or white flour, you will easily feel dizzy halfway through the exercise, and your recovery will be slow, which will outweigh the gain. There is really no need to follow a certain diet.

Oh, by the way, many people always think that as long as the total calories are calculated accurately, they can eat whatever they want. In fact, the rhythm of eating also has a great influence. I tried it before when I was losing weight. I had the same multigrain rice with fried chicken breast and stir-fried broccoli. When I was in a hurry, I finished it in 10 minutes. I always felt empty in my stomach and could still stuff an orange. ； Later, I deliberately slowed down and chewed 15 to 20 times per mouth. I felt full after eating two-thirds of it, and packed the rest for dinner, which made me less craving for messy snacks. After all, it takes 15 to 20 minutes for the brain to receive the satiety signal. If you eat too quickly, you can easily overeat accidentally. Especially when ordering takeout, don’t scroll through your phone while eating. If you have two mouthfuls of food or three mouthfuls of food, you won’t even know what you ate after you finish.

Another point that people often struggle with is whether they can eat snacks and drink milk tea during weight loss? Some people say you can’t even touch a bite, otherwise all your efforts will be wasted, while others say you can eat whatever you want as long as it counts towards the calories. My own experience is that if you are not obsessed with snacks and eat enough protein and dietary fiber for three meals, you will not be greedy. However, if you already like to nibble on potato chips and drink fruit tea, it is easy to suppress revenge eating if you don't let them touch it at all. It is better to set aside a "happy quota" of two to three hundred calories a week, buy a small bag of original potato chips after get off work on Friday, or drink half a cup of full-sugar milk tea with friends on the weekend. This will not affect the overall weight trend at all, but will make it easier to persist.

None of my friends who have maintained a stable weight for five or six years rely on eating boiled vegetables every day and counting calories until they have a headache. Ultimately, weight management is not about a certain meal, but your long-term eating habits. You don’t have to force yourself to suffer a lot for the goal of losing ten pounds in a month. A truly effective weight management diet is to be able to eat comfortably for a lifetime.