Weight management dietary guidance

There is no need to boil vegetables all the time, and there is no need to be so hungry that stars appear in front of your eyes. As long as you "eat enough for basal metabolism, choose the right food priorities, and maintain a steady eating rhythm," 90% of people can lose weight healthily without regaining weight. There is no need to follow the trend of extreme dieting.

Last year, I took care of a girl who worked in Internet operations. She was 164cm and weighed 128 pounds. She used to eat only two meals of boiled vegetables a day in order to lose weight. She was so hungry that her hands shook during regular meetings. She only lost 4 pounds in two months. Last week, the department had a hot pot dinner and she gained 6 pounds. When she came to see me, she made a sad face and said that she was prone to obesity and gained weight even if she drank cold water. I looked through her food records and discovered that what she meant by "eating less" was that she lost nearly 1,000 calories a day in her basal metabolism. All she lost was water and muscle. As soon as she returned to a normal diet, her body went crazy to save energy. It would be strange if she didn't rebound.

Nowadays, there is a lot of noise about various diet methods on the Internet. Some people say that low-carb is the god, and some people say that the Mediterranean is the yyds. In fact, there is really no best, only the most suitable for you. Among the people I come into contact with, those who usually like to drink milk tea and eat desserts are found to have some insulin resistance. The low-carb diet basically shows quick results. As long as the refined rice noodles are replaced by whole grains and the added sugar is given up, you can lose three to five pounds in two weeks without feeling hungry. However, I always remind the girls not to be low-carb for more than 3 months, otherwise it will be easy for them to be delayed and lose their hair, which is not worth the gain. If you have a large family and cannot cook alone, it is very comfortable to try the Mediterranean diet. Eat more deep-sea fish, vegetables, whole grains, and less olive oil. It is not out of place to eat it with the family. However, the results are slow and you have to stick to it for two or three months to see obvious changes. It is better than long-term health. There are also many 996 office workers who don’t have time to cook. There are also many who choose 16:8 light fasting, which means eating three meals within 8 hours and fasting for the remaining 16 hours. For example, eating the first meal at 10 a.m. and the last meal at 6 p.m. You don’t need to specifically avoid too many foods and you can lose weight slowly. But friends with bad gastrointestinal problems and prone to acid reflux should not join in the fun. I had a student before who had chronic gastritis. After trying light fasting for a week, he went straight to the hospital. The gain outweighed the gain.

Oh, by the way, don’t always keep an eye on the calories and calculate them to the extreme. I’ve seen people check the calories even after eating a strawberry, which makes them exhausted. In fact, just follow a few general principles. For example, you need to eat enough protein, 1.2-1.6g per kilogram of body weight per day. For a 50-kg person, eating two eggs, a carton of milk, and a piece of lean meat as big as your palm is basically enough. Protein is enough, and you won't always want to snack after eating enough. There are also many people asking whether fruits can be eaten. There has been a quarrel in this circle for several years. In fact, if you eat low-glycemic fruits such as apples, blueberries, and cherry tomatoes, it is perfectly fine to eat half a pound a day. If you hold half a watermelon and eat two or three pounds of lychees in one meal in the summer, no matter how low the calories are, you can't stop you from eating too much. I couldn't control my mouth last summer. I ate three watermelons in a week and gained 3 pounds. It took me half a month to adjust.

Another thing that is most easily overlooked by everyone is not to mistake thirst for hunger. Many people sit around at work and feel like they are hungry and want to eat something. In fact, if you drink a glass of warm water first and wait for 10 minutes, you will most likely not be hungry anymore. I now have a large 1.5L kettle in my office. I drink a kettle every day. Not only do I eat less snacks, but my constipation is much better. If you are really greedy, it doesn't matter if you eat a piece of dark chocolate or grab a handful of original nuts. It's better than enduring it until late at night and ordering a big bucket of fried chicken in revenge.

In fact, weight management is really not an ascetic thing. Last week, I went to eat crayfish with my friends. After eating, I walked for half an hour more the next day, and my weight did not increase. Don't always pursue the myth of losing 10 pounds in a week. What you lose is basically water, and it comes back as soon as you eat. Lose 2-4 pounds every month and slowly persist for half a year. You will find that not only your weight is stable, but your skin and mental state will be much better. After all, what we want is long-term comfort, not short-term self-abuse, right?