What are the contents of weight management dietary guidance?

The core is to ensure full nutrient intake and match personal living habits on the premise of creating a reasonable calorie gap of 300-500 calories, and ultimately form a long-term dietary pattern. It is by no means as one-sided as "eat less, cut out oil, and eat all salad" as the public thinks.

The easiest pitfall for many people when they are new to weight management is to equate it with dieting. When I helped a colleague adjust her diet a while ago, she even took out the "Emergency Diet for Losing 7 Pounds in a Week" that she had saved for a long time.

In fact, you don’t need to calculate it so precisely. It’s enough to understand your own basal metabolic line first. The daily basal consumption of an average adult woman is about 1200-1500 kcal, and that of a man is 1500-1800 kcal. Don’t eat less calories than this line every day. Otherwise, not only will you lose muscle, but you will also be prone to hair loss and aunt disorder, which is not worth the gain. There are indeed different opinions in the industry regarding the intake of carbohydrates. People who support low-carb ketosis believe that cutting out refined carbohydrates can quickly reduce weight and stabilize blood sugar. It is especially suitable for a large number of people with insulin resistance. ； However, researchers who support balanced carbohydrates believe that long-term insufficient carbohydrate intake will affect the energy supply of the brain. People who usually have to go to work and take care of children are prone to irritability and lack of concentration. On the contrary, they cannot persevere. Ordinary people eat one to two fists of whole grains and beans every day, which is suitable for most people's life rhythms.

You don’t need to carry a food scale with you when you eat. Just use your hand as a ruler. For a meal, include staple food as big as your fist, high-quality protein as big as your palm, two fists of green leafy vegetables, and a fingertip amount of healthy fat. You can use it when going out to dinner or ordering takeout. Just like office workers ordering takeout at noon, they don’t have to choose a cold vegetable salad every time. It’s no problem to choose the traditional Shaxian snacks. A steamed dumpling with a portion of blanched vegetables and less heavy sauce will have enough calories and keep you warm. If you work overtime until 90 o'clock and your stomach is growling, don't just order fried chicken and milk tea, soak two spoons of instant oats in sugar-free yogurt, or eat a hard-boiled egg with a handful of strawberries. It will satisfy you without getting swollen the next day.

There is also a lot of discussion about cheat meals. Some people think that eating a high-fat and high-sugar cheat meal once a week can increase metabolism and break through the plateau. Others think that cheat meals can easily stop the car and break the eating habits that have been hard to develop. This actually depends on the individual situation. It’s because you usually have good self-control. It’s perfectly fine to eat hot pot or drink a cup of full-sugar milk tea once a week. But if you can’t stop eating once, it’s better to arrange one or two regular meals that you like every week, such as a bowl of braised beef noodles at noon on Wednesday. It’s better than holding back until you collapse and overeating.

I have been doing weight management for almost 3 years. I have stabilized from 132 pounds to 103 pounds now. I have never stopped eating hot pot or ice cream, but I have never forced myself to eat things I don’t like. After all, weight management is a lifelong matter, and you can’t eat boiled vegetables all your life, right?