The correct method for weight loss should aim to remove excess fat while providing sufficient nutrients to the body. Therefore, in order to achieve the goal of "losing weight without compromising health," it is important to choose low-calorie and nutritious foods under a balanced diet principle.
Principles and Tips for Weight Loss Diet
1. Avoid rapid weight loss. Reduce daily calorie intake by 500-1000 calories based on current needs. Gradual progress is necessary to avoid harm to the body.
2. Maintain a balanced nutrition. Choose a variety of foods and avoid fasting or excluding any particular food group.
3. Change the eating routine. Start with soup, followed by vegetables, and then eat meat and rice slowly in small bites.
4. Eat in moderation, chew slowly, and focus on eating. Avoid reading or watching TV while eating to prevent accidental overeating.
5. Use cooking methods such as stewing, steaming, boiling, and cold mixing that do not require oil as much as possible. Avoid frying or deep-frying.
6. Avoid high-calorie and concentrated foods, especially those that are sweet, greasy, fried, or crispy, such as candies, pastries, Western and Chinese snacks, as well as chicken skin, duck skin, pork skin, and fish skin.
7. Minimize consumption of high-fat nuts, such as peanuts, melon seeds, cashews, pine nuts, and walnuts.
8. Focus on three meals a day, evenly distributed, without emphasizing any particular meal, and try to avoid eating snacks.
9. Consume more high-fiber foods. Vegetables have low calories and are rich in fiber, so those who want to lose weight can eat more vegetables or whole grains.
As long as you choose the right foods, you can not only feel full but also avoid hunger while losing weight. First, choose foods that provide a sense of satiety and have a large volume, as larger volume can produce a greater sense of fullness. For example, high-fiber vegetables have a larger volume and can create a sense of satiety, while refined foods are less likely to provide a sense of fullness, leading to overeating. Additionally, when cooking, add more water or cook a pot of mixed vegetables with low calories to create a sense of fullness.
No Need to Starve for Weight Loss
What if you are extremely hungry? Nutritionists suggest eating low-calorie fruits such as tomatoes, grapefruits, pears, and oranges, or vegetables like cucumbers, lettuce, bamboo shoots, and leafy greens. You can also have a small amount of low-calorie biscuits, such as high-fiber soda biscuits, which are individually packaged and labeled with calorie content. When feeling hungry, you can choose a pack with approximately 70 calories as a snack.
Tips to Prevent Weight Rebound
1. Drink more water and less sugary beverages.
2. Stay active. If you can sit, don't lie down; if you can stand, don't sit; if you can walk, don't stand; if you can run, don't walk. Find time to exercise or take frequent walks and strolls.
3. Reduce salt, sugar, and oil consumption, and minimize the use of seasonings.
4. Prefer fresh and unprocessed foods.
