12 Tricks to Not Gain Weight
1. Use rice and other grains as your staple food.
Eat rice with dishes, not the other way around.
2. Reduce milk fat.
When drinking milk, choose skimmed milk; if you find it tasteless and cannot adapt immediately, you can switch to low-fat milk first, or mix 1/2 or 1/3 whole milk with skimmed milk, then gradually increase the amount of skimmed milk.
3. Avoid visible fats.
When eating meat or fried foods, remove the skin; eat lean instead of fatty parts. When eating cakes, remove the cream or whipped cream decorations on the outer layer and in between layers.
4. Do not add extra oil.
When eating bread, do not spread butter or peanut butter on it, or switch to low-fat jam; when eating noodles, do not add too much sesame oil, chili oil, or salad dressing.
5. Consume pastries and snacks in moderation.
Snack-type foods are usually high in fat, sugar, and calories, so their consumption must be controlled. For example: Zongzi (sticky rice dumplings), mooncakes, green bean cakes, egg yolk pastries, etc.
6. Choose more plant-based protein foods.
Replace some of the meat with soybeans, edamame, and some tofu products. These plant-based protein sources contain unsaturated fatty acids, no cholesterol, and have a higher fiber content.
7. Eat more vegetables.
It is best to eat three servings of vegetables daily. They not only contain dietary fiber that can enhance satiety but also provide vitamins and minerals.
8. Consume fresh fruits.
Fresh fruits contain abundant Vitamin C and dietary fiber. If blended into juice, they typically require more fruit—usually one glass of juice is made from three fresh fruits—which increases the calorie count. Moreover, part of the dietary fiber is filtered out during the blending process, so fruit juice should not replace whole fruits.
9. Eat vegetables before meat.
Change the order of eating to have vegetables first and then meat. This can increase vegetable intake while reducing meat consumption.
10. Skim off floating oil from soups.
Floating oil is most common in rib soup and chicken soup. It's best to skim off the oil before eating to reduce fat intake.
11. Don't drink all the broth when eating noodle soup.
Street vendors' noodle soups often include minced meat and sesame oil for added flavor. It’s best to skim off the floating oil or not finish all the soup to avoid consuming excessive oil.
12. Reduce the use of seasoning oil packets.
When eating pre-packaged processed foods or instant noodles, use the seasoning oil packet sparingly and don’t use it all up.