What are the dietary principles for weight management?

In fact, the basic principle is to "create a caloric gap that can be maintained for a long time without damaging your health." Those methods that often make you hungry until you see stars are essentially overdrafting your subsequent self-control, and you will most likely not be able to go far.

When I first started helping my friends make dietary adjustments the year before last, I met a girl who was getting ready to take wedding photos. In order to lose weight quickly, she only ate boiled broccoli and chicken breast every day. She hid under the quilt and cried in the middle of the night because of hunger. She lost 15 pounds in two months due to starvation. As a result, she showed off three hot pot meals on the same day after the photo shoot, and gained 18 pounds in less than a month, which even caused her aunt to postpone her meal for two months. Later, when I adjusted it for her, I first added her favorite milk tea and braised food back to the recipe. I just replaced the full-sugar milk tea with three-thirds of sugar plus oat milk. For the braised food, I chose duck legs and beef that do not absorb oil. I skimmed off the skin and slick oil in advance, and let her eat every meal. She ate until she was not hungry, and allowed her to have one "indulgence day" every week to eat whatever she wanted. She was so relaxed and relaxed without any pressure. She steadily lost 13 pounds in 3 months. Now, more than half a year has passed, and the weight has not gained back.

When it comes to the diet patterns that are hotly debated on the Internet right now, there is no standard answer as to why low-carb is better than high-carb, whether you can lose weight by giving up sugar, and you will gain weight by eating staple foods. In fact, people’s physiques and eating habits are different. I have a friend who runs a marathon and has to eat 3 bowls of rice every day to maintain his training. He has lost 10 pounds of body fat in half a year by replacing lard with olive oil and eating less fried food. There are also colleagues who don’t like to eat staple food. They mainly eat sweet potatoes and yams as their staple food, and rarely use polished rice and white noodles. After losing weight, they have maintained their weight well. There is really no need to copy other people’s recipes. A model that allows you to eat happily without fighting your appetite every day is suitable for you.

I usually tell people around me that there is no need to download an app to calculate calories per gram. Eating is like doing an experiment. There is a very simple method. Use your fist as a reference. Eat a fist-sized staple food for each meal. Eat whatever you like. White flour steamed buns, rice, and corn are all fine. Just a little less. Deep-fried ones are ok, and paired with a fistful of egg whites, eggs, milk, fish, beef, and two fistfuls of vegetables, preferably green leafy vegetables with low calories. When eating, first take two bites of vegetables, then two bites of meat, and finally the staple food. It's easy to feel full, and you won't be too greedy. Don't tell me it's really useful. Last time I went out to a buffet with friends, I ate in this order. I ate a lot of grilled shrimp and lettuce, and finally ate a small piece of mousse cake. I weighed myself two ounces lighter the next day after eating. Before, I would grab a bunch of fried chicken desserts as soon as I went in, and I would gain at least two pounds after eating them.

There is another pitfall that many people easily fall into. Don’t think of “management” as “diet.” Just like when you refuel your car, you can’t just add a little bit at a time to save fuel. If you run out of gas halfway through the car, you will have to spend more money to tow it away. The same goes for weight management. Don’t be so hungry that your basal metabolism is lost. Then you will gain weight after eating two mouthfuls, which will be even more difficult. A fan once told me that she only ate 800 calories a day, and after losing a few pounds, she was stuck for two months, and her scales increased even after eating a mouthful of rice. Later, she listened to my advice and slowly increased her calories to 1,500 calories, and walked for half an hour every day, but she continued to lose weight. This is the reason.

In fact, to put it bluntly, weight management is about long-term living habits, not sudden dieting for three or two months. Being able to eat happily and lose weight is the real long-term way.