What are the dietary tips for weight management

In fact, the core dietary logic of weight management has never been to rely on starvation, but to maintain a stable small calorie gap on the premise that you can hardly feel hunger. In the past two years, I have helped five or six colleagues adjust their daily diet. No one goes to the gym or eats boiled vegetables every day. Basically, they have lost 10-15 pounds in three months, and they have not rebounded yet.

Many people go to extremes when they start to manage their weight. They either cut off all carbohydrates or only eat boiled vegetables for three meals. Those who can endure it for a week are considered to have strong willpower. Last week, a netizen left me a message and said that he was so hungry that he got up in the middle of the night on the third day and ate two buckets of braised beef noodles. The 4 kilograms he lost in the previous three days were all back in less than two days, and he gained 2 kilograms more. It was completely outweighed by the gain.

To be honest, the long-term persistence skills are all hidden in the small details of daily life, and there is no need to overthrow your previous eating habits and start over. Speaking of rice bowls, I tried it before. I replaced the 16 cm large bowl commonly used at home with a 12 cm opaque ceramic bowl. It also contained 100 grams of cooked rice. If the small bowl was filled to the top, the signal received by the brain was "I have eaten a full bowl of rice." The psychological implications of satiety The indication is much stronger. If it is served in a transparent glass bowl, 100 grams of rice only takes up a little bit of the bottom of the bowl. After eating, I always feel empty in my stomach, and I can't help but want to pick up two more vegetables. This is the principle of "visual satiety" that has long been proven in behavioral nutrition. If you use it correctly, you don't need to starve yourself deliberately.

Let’s talk about office workers ordering takeout every day. The bottom of most takeout dishes is soaked in a layer of oil. Previously, Xiao Zhang Dundun in my department loved to eat braised chicken. He used to make soup with rice. Later, I asked him to put the vegetables first every time he picked them up. Just rub it lightly on the rice before eating. Just such a small action can save at least 10 grams of fat intake in one meal, almost 90 calories, which is equivalent to walking 2,000 more steps. In the first month, he lost 4 pounds without changing anything else.

There is a lot of debate on the Internet right now about whether to completely quit refined sugar. Both sides are right: one group says that refined sugar raises blood sugar quickly and is not nutritious, and is the culprit of weight gain, so it should not be touched; the other group says that complete abstinence is too anti-human and can easily lead to revenge eating. My own experience is that there is really no need to impose an absolute ban. If you already love to drink milk tea and don’t let it touch even a sip, it will take at least two weeks to hold it in. I now choose a mid-week afternoon every week to buy a medium cup of milk tea with 30% sugar and drink it to satisfy my cravings without causing too much caloric burden. I have maintained this habit for almost two years, and my body fat has remained stable at around 22%. I have never had overeating.

You can also put a small box in your bag and put about 10 original almonds in it. Eat two when you feel hungry at 3 or 4 o'clock in the afternoon. Don't wait until your stomach is growling and stars are shining in your eyes.

To be honest, weight management is not a test that requires full marks. You don’t have to count calories to one decimal place every time. Occasionally going out for a hot pot barbecue with friends and eating two extra pieces of cake is not a big deal. As long as your habits are correct most of the time, your weight will naturally fall into the range you want. The more relaxed you are, the easier it will be to stick to it.