What are the principles of weight management diet?

The core logic of a weight management diet is never extreme dieting. The essence is to ensure full nutrient intake and match personal living habits on the basis of creating a reasonable energy gap, so that you can stick to it for a long time without being hungry.

I have been working as a diet coach for almost 4 years, and I have seen too many people who started with the goal of "losing 20 pounds a month" and then cut their diet to 800 calories a day. They were so hungry that they felt dizzy trying to catch fish at work. Girls even put off their aunties. They lost 5 to 6 pounds in two weeks. After eating two normal meals, they immediately regained 7 or 8 pounds, and were even fatter than before. In fact, the reasonable gap should be controlled at 300-500 calories, which is equivalent to drinking a cup of full-sugar milk tea and a fried chicken drumstick every day. There will be no strong hunger at all. The scale will fall slowly but steadily, and there will basically be no rebound. Nowadays, there are voices on the Internet saying that "you don't need to count calories at all, you can lose weight by eating the right food." This statement is actually valid. If you mainly eat high-fiber vegetables, high-quality protein, and whole grains every meal, it will naturally be difficult to overeat, and there will naturally be gaps without counting. However, for ordinary office workers who rely on takeout every day and want to drink milk tea and hot pot from time to time, it is easy to overeat without knowing it. The two ideas are suitable for different living conditions, so there is no need to argue about right and wrong.

Many people think that they can lose weight as long as they are hungry. In fact, eating "enough" is much more important than eating "a lot less." It’s the same food with 100 calories. If you eat a pack of small potato chips, the taste will still be left in your mouth after finishing it. You will be hungry for snacks two hours later. There are no nutrients in it except oil and starch. ； Replace it with 100 calories of boiled shrimp and add a small bowl of cherry tomatoes. Protein and dietary fiber are supplemented. You can feel full three times longer. It can also help you preserve muscles and prevent your basal metabolism from being hungry. Nowadays, there is always a debate on the Internet about which one is more suitable for weight loss, low-carb or low-fat. In fact, as long as the total calories are controlled, both modes can produce results. I myself cannot do without white rice every meal, eating a bowl at noon every day, and my weight has been stable at 92 pounds for most of the year. My colleague does not like to eat staple food, and relies on beef and vegetables every meal. His body fat rate is two points lower than mine. There is really no need to force myself to eat things I don’t like.

After all, all principles must ultimately come down to the three words "being able to persist." A sales trainee came to me before and said that he was forced to bring water to cook every day and have dinner with clients after get off work in the evening. He always excused himself by saying that he wanted to lose weight, and his boss thought he was unsociable. Not only did he not lose weight after working for half a month, but he also gained 3 pounds after eating two hot pot meals. I adjusted the plan for him. He didn’t need to bring food. When dining together, he would drink half a cup of warm water first, and add more steamed or boiled vegetables, thickened or fried ones to taste. Try to replace the wine with sugar-free sparkling water. If he wanted to eat milk tea and dessert, choose one day a week for lunch, not in the evening. He followed this for a month and steadily lost 5 pounds without delaying work.

If you really want to talk about the ultimate principle of weight management, it is actually not to go against your own human nature. The more you force yourself to quit this and that, the more you will want to eat. Adjust your diet to a life that you can live in the long term, rather than a "task" that can be completed in a few months, and naturally you will not have the trouble of rebound.