What are the dietary tips for weight management

I have been steadily losing weight from 142 pounds to 118 pounds for 3 years, and I have also helped three friends around me solve the problem of weight loss and rebound every year. I have personally tested that the core of weight management is not to diet and eat boiled vegetables, but to create a moderate caloric difference under the premise of eating enough nutrition and eating comfortably. All techniques that require you to resist hunger are all short-term effective and will lead to rebound in the long term.

I also went through the trap of cutting out staple food when I first started losing weight. I lost 7 pounds in the first two weeks. In the third month, not only did my aunt delay it for 10 days, I couldn't help but show off two barbecue meals and lost 9 pounds. Later I learned that staple food is the key to stabilizing blood sugar and preventing overeating. There is no need to replace everything with spicy food. For those who eat whole grains, eat about one punch per meal. Just replace one-third of the white rice and flour with corn, sweet potatoes, and mixed beans. Sometimes I add some diced pumpkin to the steamed rice. It’s sweeter and more fragrant than white rice. At three or four in the afternoon, I won’t be looking at the takeout app to order bubble milk tea.

Eating staple food alone is not enough. Protein is the core of satiety. The thermic effect of food is much higher than that of carbohydrates and fats. It can consume more calories during digestion. Before, I only ate two vegetable bags and a cup of sweet soy milk for breakfast, and my stomach growled before 10 o'clock. Now I add a boiled egg or a small handful of sugar-free nuts, and I don't panic when I get off work at 12 o'clock. Even if I occasionally work overtime and eat half an hour late, I don't have trembling hands and want to crave takeout. By the way, there is a lot of controversy about protein intake now. Some people say that healthy people should eat more than 1.5g per kilogram of body weight. Some people say that eating too much will damage the kidneys. In fact, this depends on individual circumstances. If you have abnormal kidney function, don’t blindly increase the amount. For ordinary adults, about 1.2g per kilogram of body weight is enough. You don’t have to chew tasteless boiled chicken breasts. Braised beef, steamed fish, and even soft tofu and frozen tofu are all considered. Choose what you like to eat to stick to it.

I used to like to stock up on snacks such as potato chips and cookies in the living room. I could finish a whole pack without realizing it while watching TV. Later, I changed the snack basket to cherry tomatoes, guava, and original almonds. I grabbed a handful when I had free time. It has much lower calories than potato chips and can also supplement vitamins. and dietary fiber. If you really want to eat fried chicken or cakes that are high in oil and sugar, don’t hold back. Just choose a “happy meal” at noon every week. I eat a bowl of spicy and smelly snail noodles every Saturday at noon, but I won’t be so obsessed with it that I can’t help but get up in the middle of the night to order takeout.

By the way, there is another small detail that many people overlook. Don’t wait until you are thirsty to drink water. Many times when you feel hungry, it is actually a false signal from the body’s lack of water. I now have a 1.5-liter pot belly cup on my desk. I drink half a bottle in the morning and half a bottle in the afternoon. I always felt sleepy before. The problem of being too lazy to eat has been mostly cured. There is no need to stick to the saying "you must drink 8 glasses of water every day". If you drank a lot of soup and ate a lot of water-rich vegetables that day, it is perfectly fine to drink less than two glasses. Don't drink to make up for the water and cause abdominal bloating.

Actually speaking, the diet for weight management is not ascetic at all. Just like when you raise a pot of succulents, you can’t remember to pour half a bucket of water, or you can’t remember to dry up for half a month. Small habits that can last a lifetime are really useful. I have seen too many people who regard weight loss as a short-term task. I’m hungry. I lost more than ten kilograms in a month, but as soon as I returned to a normal diet, I regained even more weight than before. Instead, I took my time and slowly replaced my favorite high-fat takeout with home-cooked cooking, and replaced my daily cup of full-sugar milk tea with three-thirds of sugar or no sugar. My weight will steadily drop to a comfortable range without much effort.