What are the dietary tips for weight management?

In fact, the core of a weight management diet that can really be implemented in the long term is never to rely on starvation, but to make you eat enough without gaining weight. I myself reduced from 142 pounds to 118 pounds and maintained it for 3 years. I stepped on more pitfalls than eating boiled vegetable leaves. I really found out many practical ways.

Many people cut calories when they first get started. I also tried eating only 1,000 calories a day at the beginning. Within a week, I squatted down and stood up, and my eyesight turned black.

Speaking of which, I have to mention the hotly debated question of "should I cut off carbon dioxide?" There are people around me who choose both options. In order to lose weight quickly, my former colleague Akai did not eat rice or noodles for three months, and indeed lost 20 pounds. However, he couldn't help but eat hot pot and barbecue for three days in a row, and he regained 15 pounds. He also lost hair and lost almost as much as the Mediterranean. I didn't dare to completely stop eating. I just replaced half of the refined rice and flour with cereals. I drank oatmeal in the morning, mixed white rice with one-third brown rice at noon, and steamed sweet potatoes as my staple food when I was hungry at night. I didn't have to complain, and my weight kept going down steadily. To say which one is right, it actually depends on your own eating habits. If you can't live without rice, complete abstinence will make you more likely to eat cakes and biscuits in revenge, and you will gain weight faster than eating carbohydrates normally.

In addition to what to eat, when to eat is also important. I used to have lunch at two or three o'clock in the afternoon when I was busy. When I was very hungry, I could finish a whole lunch box and add a fried chicken drumstick. Later, I deliberately fixed the three meal times. When I was hungry after 10 o'clock in the morning, I would eat a small tomato or 10 original almonds. I would add a small orange at 3 o'clock in the afternoon. By the time of the meal, I would not be so hungry that I lost my mind, and naturally I would not eat too much. Oh, and there’s also the speed of eating. I used to be famous as a "fast eater" in the office, and could finish a meal in 10 minutes. Later, I deliberately forced myself to chew each mouthful of rice 20 times, and eat a meal for at least 20 minutes. I often felt full before finishing a box lunch, and would just pack the rest for dinner, which actually saved me money and lost weight.

When choosing food, don’t be blinded by marketing concepts. In the past two years, I stocked a cabinet of zero-fat jelly and sugar-free sparkling water. It was only later that I realized that although these products have no sugar or fat, they have a lot of sugar substitutes added. After drinking them, my mouth feels sweet, and I want to eat sweet things. Several times, I drank sugar-free Coke and turned around to buy a cream cake, which was a loss at my grandma’s house. Later, when I wanted something sweet, I just ate a fresh peach or strawberry. It was naturally sweet, supplemented with dietary fiber, and made me feel full. There is also a little trick I have used for several years. Every time I feel hungry, drink a glass of warm water first and wait 5 minutes before eating if you are still hungry. Many times what you think is hungry is actually just thirst. Drinking a bunch of snacks for nothing is really a waste.

There is also the topic of "not eating after lunch" which is very hot now. I have about half those who practice it and half those who oppose it. My best friend works in new media and often stays up until 12 o'clock before going to bed. If she doesn't eat after 2 pm, she will be too hungry to write at 8 pm. She will eat dinner normally, only choosing light foods such as steamed fish and boiled vegetables, and she has lost 12 pounds in half a year.； Another friend is a teacher and has a very regular schedule. He goes to bed at 10 pm. He usually eats his last meal at 5 pm and does not feel any stomach discomfort. His weight is very stable. There is really no standard answer. The one that suits your own schedule and living habits is the best way to stick to it for the long term.

In fact, to put it bluntly, weight management is a lifelong matter. You can't just eat boiled vegetables all your life, right? You don't need to pursue any "lose 10 pounds in 7 days" folk remedies. The skills that can be comfortably persisted are really useful.