What are the principles of weight management diet?

In fact, the core dietary principle of weight management is never to go hungry, but to create a long-term and moderate caloric gap on the premise of ensuring the normal operation of basal metabolism, while ensuring balanced nutrition and long-term persistence.

I also fell into the pit of extreme dieting the year before last. I only ate boiled vegetables and a stick of corn for 18 days in a row. I lost more than 7 pounds in the first two weeks. I was so complacent. When I passed by a fried chicken restaurant after get off work on the third week, I couldn't move at all. I bought a whole fried chicken and a cup of whole chicken in one go. After eating sugary milk tea for three consecutive days, I not only gained back 8 pounds, but my aunt postponed it for almost 20 days. I went to see a doctor and said that my caloric intake was too low and disrupted my endocrine system. It was then that I fully understood that the way to lose weight quickly was to drink poison to quench my thirst.

When it comes to this, some people will definitely refute, saying that there are people around them who have lost dozens of pounds by eating less and have not regained it. This situation does exist, but most of them fall into two types of people: one type has a very large initial weight base, and the original eating habits are heavy in oil, salt, and calories. When they first adjust their diet, the gap is large. As long as they do not return to the previous state of overeating, they will not easily regain it.； The other type is those who cooperate with regular exercise in private, and some even have professionals follow them to adjust their diet. Ordinary people do not have the conditions to do the homework, and there is a high probability that their basal metabolism will only become lower as they get hungry. Even if they eat an extra mouthful of rice, their scale will increase.

In fact, I really don’t need to use a food scale to calculate calories and get a headache when I eat. Now I am used to using my fist as a reference. The staple food in a meal should be about half of cereals such as oats and sweet potatoes, two fists of green leafy vegetables, and one and a half of high protein. Whether cooking at home or ordering takeout, you can tell at a glance whether it is suitable or not. It is easier to insist on it than digging for details on the calorie meter.

When I order takeout at work, I always make a note to add extra vegetables when ordering light meals, and only put 1/3 of the salad dressing. If I want to drink milk tea, I order 3/3 sugar without the milk cap. Drinking it once or twice a week is no problem. Last month, I went to eat butter hot pot twice with my friends, and the next day after each meal, I ate more boiled vegetables and scraped the oil. There was no fluctuation in my weight. After all, weight management is calculated on a monthly and yearly basis, and you are not an ascetic. You have to let your mouth feel refreshed occasionally to be able to stick to it for a long time, right?

I had ignored the role of drinking water before. I always mistook thirst for hunger and subconsciously grabbed the biscuits in the drawer to eat. Later, I specially placed a 1.5L pot belly cup at my work station and stipulated that I drink it before leaving get off work every day. Unknowingly, I avoided a lot of meaningless high-calorie snacks, and even my bowel movements became much smoother.

You really don’t need to follow those fancy diets. Ketogenic and fasting sounds great, and a diet that allows you to comfortably stick to it for half a year without feeling pain is the most suitable weight management plan for you. After all, losing weight is a small skill, and being able to maintain it is truly amazing.