What are the key points of dietary guidance for weight management?

To be honest, I have been working as a weight management coach for 5 years and have seen hundreds of successful cases without rebound. The core point is not to quit carbs and eat vegetarian food as spread on the Internet, but to first find a reasonable calorie gap that you can sustain for a long time. This is the premise of all dietary rules. The gap is controlled at 300-5 per day. 00 calories is enough. You can stabilize your weight loss even if you are not hungry. Don’t engage in extreme dieting until you see stars in your eyes. Even if you fall off your weight in a short time, it will most likely rebound within two months. I have seen too many girls lose 6 pounds in the first two weeks due to hunger, and then gain 8 pounds in the third month after half a month of eating. It is not worth it.

When it comes to specific diet combinations, the most controversial topic on the Internet right now is which one is more effective, low-carb or low-fat. There is a lot of scientific research data to support both sides. In fact, there is really no need to take sides. If you don’t like to eat rice and noodles, and you like to eat meat and vegetables, then a low-carb diet is a comfortable choice for you. If you don’t have staple food every time, you will feel empty. There is no need to force yourself to quit. For rice noodles, replace the white rice and white flour with one-third of grains. Just eat the size of your fist at each meal. If you copy other people's recipes, you will not be able to persist. I had a former student who was from the north and wanted to eat pasta every meal. He followed the trend and ate low-carb meals for half a month. When he finally saw the steamed buns, his eyes went straight. After secretly eating three large steamed buns, he broke the can and smashed it. The 4 pounds he had lost gained back in half a month.

There is another detail that many people overlook, which is the rhythm of eating and the amount of water you drink. You don’t need to use a food scale to weigh the food to the gram every day. About one punch of staple food, one punch of high-protein food, and two punches of green leafy vegetables are enough. Occasionally, it’s okay to go out with friends to eat hot pot. The next one or two meals can be a little lighter to even out the total calories. There is no need to feel guilty. I once had a programmer student who could finish every meal within 10 minutes, and it took him half an hour to finish each meal before he felt full. Later, I asked him to chew each mouthful of food 15 times and eat for at least 20 minutes. He did not deliberately reduce the amount of food. In the first month, he quietly lost 4 pounds, and he did not feel any pain. Also, drink plenty of warm water when you have nothing to do. Drink 1.5-2L every day. Sometimes you feel hungry after fishing in the afternoon. In fact, you are not really hungry, but your body is dehydrated. Drink half a cup of warm water and wait for 10 minutes. If you are still hungry, eat a small tomato or a handful of plain nuts. This can save a lot of unnecessary calorie intake.

And everyone is quarreling a lot about whether snacks can be eaten to lose weight? Some people say that you can’t touch even one bite, and all your efforts will be wasted. Others say that you can eat anything as long as it is counted in the total calories. My own experience is that you don’t have to quit completely. For example, if you usually like to eat potato chips, just buy the smallest package and eat them once or twice a week to satisfy your craving. It is better than holding back for a month and finally showing off three large bags at once. When I was adjusting my weight last year, I would eat a small box of Maglon every Sunday afternoon. I lost 12 pounds in more than three months without regaining it at all. My mentality was very stable and I never had overeating.

In fact, to put it bluntly, there are never any rigid rules that must be followed when it comes to weight management diet. All the key points are ultimately to enable you to stick to it for a long time. After all, what we want is not to lose weight for a month or two, but to be able to comfortably maintain a healthy weight, right?