When it comes to weight loss, everyone has their own set of principles they follow, such as: not eating noodles or meat, having only breakfast and lunch every day will make you lose weight, or simply not eating at all will surely succeed... However, these are all common misconceptions among many people who want to lose weight. Perhaps blindly reducing your food intake or avoiding certain foods might help you lose weight in a short period of time, but the process can make you "suffer unbearably". For instance, the apple diet or boiled chicken diet may eventually make you feel nauseous when you see apples or chicken. Moreover, once you return to normal eating habits, your weight will quickly rebound like an inflated balloon, which is undoubtedly counterproductive! Therefore, a healthy and long-lasting weight loss method that focuses on controlling your diet, smartly obtaining sufficient "nutrition" while reducing "calories", and achieving both weight loss and strengthening your body, is the effective way to go. The secret lies in applying controlled dietary methods. Now, let's implement this correct dietary concept in our daily lives and adhere to the following 10 practical weight-loss dietary principles. You'll discover that losing weight doesn't necessarily mean starving yourself!
1. Have a good breakfast, a satisfying lunch, and a light dinner. According to a report by American physiologists, the human metabolic rate is higher in the morning than in the afternoon, and higher in the afternoon than in the evening. In other words, food consumed in the evening is more likely to turn into "fat". Hence, skipping breakfast won't help with weight loss. Breakfast is the source of energy for the day and should definitely be eaten.
2. Replace staple foods with coarse grains, such as brown rice and whole wheat products. Sweet white rice is the traditional staple food for Chinese people, but during its processing, the bran and germ rich in fiber and vitamins are removed. Eating white rice only provides calories but lacks nutrition. Therefore, it's best to change your eating habits and replace refined white rice with coarse grains like brown rice and whole wheat products. This way, you can obtain more nutrients, and dietary fiber can prevent constipation, colon cancer, cardiovascular diseases, and provide numerous benefits for those wanting to lose weight.
3. Try to keep the taste light and minimize the use of salt, soy sauce, or tomato sauce as seasoning. Although raw vegetable salads and boiled vegetables are ideal foods for weight loss, if they're covered with a thick layer of salad dressing, minced pork, or soy sauce, the entire weight loss plan would fail because oil, salt, sugar, monosodium glutamate (MSG), etc., are all high in calories. If you're used to eating heavily seasoned foods, you can choose foods rich in natural spices like green onions, ginger, garlic, and pepper instead. These will enhance the flavor of the food and are healthier.
4. Drink a bowl of soup or a glass of water before starting with your favorite food. When eating, do you have the habit of leaving your favorite food until the end? Or even after feeling full, you still can't resist a bowl of hot soup? Actually, these small mistakes are the reasons why you can't lose weight! Drinking soup after meals makes you feel overly full and dilutes gastric juices, affecting digestion. Leaving your favorite food for last increases your food intake unknowingly. Those who wish to successfully lose weight should start changing their eating habits by drinking a small bowl of clear soup or a glass of water before meals, and if there's a food you like, don't hesitate to take it first. Developing such eating habits can help reduce food intake unconsciously.
5. Choose foods that require more effort, such as eating bone-in chicken instead of diced chicken. Foods that require more effort to remove bones or pick out thorns delay your eating time, satisfy your chewing desires, and create a sense of fullness earlier.
6. Chew each bite of food at least 10-20 times before swallowing. The smart way to eat for weight loss is to prolong the mealtime (at least 20 minutes per meal) and chew slowly. It’s important to chew thoroughly, at least 10-20 times per bite, which creates a sense of fullness earlier and reduces the burden on your stomach.
7. Stop eating when you're 80% full and don’t force yourself to eat more. Eating until you're 80% full is a longevity secret for many people. For those always mindful of weight loss, "80% full" is a more convenient and effective principle than counting calories. Over-restricting calorie intake often makes people give up halfway due to hunger, but choosing nutritious foods until you're 80% full ensures you won't feel hungry and naturally helps reduce about 500 kcal per day.
8. Brush your teeth or rinse your mouth immediately after eating. Brushing your teeth right after eating reduces the risk of oral diseases and keeps your mouth fresh, making you less likely to snack randomly. You can prepare travel-sized toothbrushing supplies in your office to maintain oral health and freshness, suppressing the urge to eat. If brushing isn't convenient, at least rinse your mouth!
9. Avoid snacks as much as possible, especially while watching TV. Snacks are extremely high in calories. If you're serious about losing weight, avoid eating chips, chocolates, or other snacks excessively. Especially while watching TV, don't keep snacks within reach, or you'll consume an alarming amount of calories without realizing it!
10. When you feel hungry, eating a small snack is better than enduring hunger. When you feel hungry, choose something light to eat, such as tomatoes, skim milk, or a boiled egg, to avoid overeating when you're extremely hungry. A large meal is more likely to make you gain weight than 3-4 small meals, because eating too much increases the secretion of digestive fluids, making fat accumulation easier after food digestion and absorption. Thus, avoid binge-eating after being overly hungry.
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