What are the dietary principles for weight management?

At the end of the day, the core principle is actually just one - to create a stable and moderate caloric difference while ensuring full nutritional supply. This is the hard truth that I learned through countless pitfalls while adjusting my own weight and helping 7 or 8 friends around me make dietary plans. There are not so many fancy gimmicks.

Many people tend to go to extremes when they are new to weight management. There is also a lot of discussion on the Internet about whether to quit carbs. Some people say that cutting off carbs is the fastest way to lose weight, while others say that slow carbs are the key to not rebounding. In fact, there is really no standard answer. It all depends on individual body tolerance and daily consumption. I used to have a developer friend who stayed up until early morning every day to fix bugs. On the 7th day after quitting carbohydrates, he became dizzy and felt nauseous at his workstation. Later, he switched to slow carbohydrates such as oats and corn as his staple food. He also consumed about 100g of carbohydrates every day. On the contrary, he lost 4 pounds every month, and he did not have the same bad mood and craving for sweets as before. ； There is also a friend who works in administration. She spends her days in the office sorting out materials and has very little activity. She changed her staple food to high-fiber and low-calorie ingredients such as steamed pumpkin and cherry tomatoes. She had no discomfort if she kept the carbohydrates to less than 50g per day. She lost the loose swimming rings on her waist in two months.

You can completely think of your body as a small furnace that needs continuous energy supply. The fuel you put in every day is just enough for it to burn through daily activities and basal metabolism. Just 300-500 calories less is enough. Don't starve all of a sudden, otherwise the furnace will think it is famine and will hold on to the only fuel it has and be reluctant to burn it. By then, the muscles will be lost and the basal metabolism will collapse, which will easily lead to a body prone to obesity. A friend once lost weight quickly in order to wear a bridesmaid dress. He only ate one cucumber and one egg every day and lost 7 pounds in a week. However, after the wedding, he ate two home-cooked meals and gained back 8 pounds. This is the reason.

There is really no need to force myself to eat boiled vegetables every now and then. I have been managing my weight for more than half a year, and I have set aside a meal allowance every week to eat what I want. Whether it is butter hot pot or skewers, as long as it is not a show off, it will not affect the progress at all. On the contrary, because of a thought, I will not always be greedy and sneak snacks. Don't underestimate the small piece of chocolate and half a cup of full-sugar milk tea that you stuff in every day. The little bits and pieces may add up to three to four hundred calories, which is higher than the calories you normally eat in a bowl of rice. Qing Mimi will make up for your calorie difference for the day.

Some people have asked me before if eating more "negative calorie foods" like celery can help me lose weight. I have calculated that one hundred grams of celery only has 14 calories. Even if it requires extra calories to digest, it will only consume a few more calories to survive. It is not as much as standing for 10 minutes longer. If you really want to save calories, replace the full-sugar milk tea you drink every day with sugar-free. One cup can save more than 300 calories, which is more effective than eating three pounds of celery.

Don’t just focus on the calorie numbers. Protein, vitamins, and dietary fiber must all be kept up. Otherwise, all you will lose when you lose weight is water and muscle. You may see weight loss, but in fact your body shape has not changed at all, and it is easy to break down your body. I had a girl friend who went on a diet for two months and lost 8 pounds. However, my aunt put it off for almost 20 days and her complexion became sallow. Later, I adjusted her diet and ensured that she would eat two eggs, a carton of milk and a piece of lean meat as big as the palm of her hand every day. After supplementing the protein, my aunt was back to normal in less than half a month, and her weight did not rebound. Instead, because her muscle mass increased, she fell off the scale faster.

If there is anything to remember, it’s actually how you feel comfortable. A diet that can be adhered to for a long time is useful. You can’t eat boiled vegetables for a lifetime, right. Finding a rhythm that suits you is more effective than any Internet celebrity recipe.