"Eat less and move more" is a well-known weight loss principle, but the actual implementation is far from reality! After all, the causes of obesity are not only related to diet and physical activity, but also to genetics, disease, and nutritional deficiencies. All may affect body composition, which may also be the reason why people who lose weight continue to exist.
However, despite the complex causes of obesity, "diet and nutrition" are still the areas that most obese people need to adjust most. Especially since we live in an environment with many types of food and various cooking methods, we often eat too many calories without knowing it, but not enough nutrients...
Under such a vicious cycle of "not eating what you should eat, and eating too much of what you shouldn't eat", obesity will naturally accumulate.
So, how to improve it?
If you realize and are willing to accept the above facts, it means that you are just a little bit determined to change! We will provide several guidelines for your reference. I believe that as long as you grasp these principles and gradually change your eating habits, losing weight will not be a painful thing for you.
Principle1 Protein, vegetables, water
I believe that most people will forget what this article is about after reading it, but please try to remember these 3 principle words, which are the nutritional basis for weight loss (this sentence does not mean that you should completely ignore fat and consume appropriate amounts of fat. Fat is still necessary).
The first is protein. In addition to helping you repair muscles, it can also increase your feeling of fullness and reduce your chance of eating. In addition, protein has a high thermogenic effect, so the body must spend a little more energy to absorb protein. Common sources of protein include lean meat and eggs.
Vegetables are rich in antioxidants, and eating more foods with antioxidant nutrients can help digestion.Remove free radicals in the body and slow down the occurrence of aging and diseases. Furthermore, due to the high water content of vegetables, they can also provide a feeling of fullness, and the calories are usually not high, making people feel more at ease when eating.
At least 70% of the human body is composed of water, and almost all operations are related to water (such as nutrient transport, maintenance of body temperature, metabolism, etc.), which means how important water is! Unfortunately, we often forget to replenish water. I suggest that you can Set a timer to force yourself to replenish water and promote normal body function.
Based on the three major nutrients mentioned above, the actual approach is → Make sure you have these things in every meal, and give priority to protein and vegetables in the order of eating, followed by other carbohydrates (such as rice, ramen) and Moderate amount of fat.
Principle2: Start adjusting from one meal
"Determine to lose weight today and start eating boiled meals tomorrow." If you hold on to such a determination, you may fail to lose weight very quickly! Especially when the human body deals with such a huge change, it will only rebound further. After all, losing weight is about adjusting habits and a long-term battle!
It is recommended that you start with the least troublesome meal of the day. For example, office workers may have more time to prepare food after get off work, so they can try to cook dinner by themselves, grasp the three nutrients of principle 1, and use cooking techniques that reduce fumes such as steaming, boiling, and roasting.
Once you find the appropriate cooking time and method, you can slowly move on to other meals. Later, it can be transformed into a one-time purchase on weekends.Collect the portions you want to eat for the week, cook dinner the night before and prepare lunch for the next day. This way, you can develop healthy eating habits.
Principle3: Find appropriate alternatives
Some obese people may have normal meal choices, but always have problems between meals! The same thing is to obtain a sense of satiety, but sometimes if you change it, the nutritional value will be completely different. For example, if you want to eat snacks, whole wheat raisin biscuits will be better than potato chips.
Creamer and sugar are often used to flavor coffee. If you switch to low-fat milk, the protein content will be at least higher. Or if you like to drink hand-cranked drinks, you might as well use juicy fruits instead, which are fresh and thirst-quenching. However, the alternative is only a comparative choice, and the portion size must also be controlled. Excessive consumption will not help.
Principle 4: Don’t change too quickly
As mentioned in principle 2, the human body needs time to adapt to changes, and dramatic changes may cause the body to resist and go in the opposite direction. Metabolism is not as simple as saving money (losing weight) if you reduce this expenditure (intake). It's best to find a balance between food intake and exercise expenditure.
A reader has mentioned before that after he improved his diet, he always felt hungry, but because he did not dare to eat, he became fat again. This example tells us that instant changes catch the body by surprise and are likely to affect hormone secretion.Failure to follow instructions will eventually lead to failure to lose weight.
Therefore, you must realize one thing: losing weight does not happen overnight! Short-term weight loss is often accompanied by unhealthy and rapid weight gain. It is generally believed that losing 0.5 kilograms a week is more reasonable and represents non-linear growth. There will definitely be ups and downs, but the overall curve will go to the lower right (meaning to slowly lose weight).