Keep failing at losing weight? Don’t step on these 5 food landmines! Nutritionist You Wanyi: 5 tips to lose weight without gaining weight again

Weight loss can be said to be a national sport. According to statistics, the overweight and obesity rate among adults over 18 years old in Taiwan has reached 47.9% and is increasing year by year. If a person does not eat for a whole day, his weight will drop by 1 to 3 kilograms the next day. In fact, it is not because of weight loss, but the weight of food and water in the body is excreted, plus the body consumes energy throughout the day. Losing weight is not about not eating, but about eating the right foods; failure to lose weight is often related to consuming too much landmine food.

Nutritionist You Wanyi from the Nutrition Department of St. Martin's Catholic Hospital pointed out that the main reason for weight loss failure is eating bad foods during the period of weight loss. The top five foods on the list are: sugary drinks, desserts and cakes, processed biscuits, sweet (high-oil) bread, and fried starch. If you want to lose weight quickly and healthily, you must use the right method and eat the right food.

Don't step on these 5 food landmines when losing weight

1. Sugar-sweetened beverages

Just one sip of a sugary drink will slow down the body's energy consumption rate. This is especially true for lactic acid drinks, sweetened yogurt and yogurt, which are easily overlooked. People eat them thinking they are healthy, but in the end they don't lose weight at all.

2. Dessert Cake

Dessert cakes are synonymous with high calories, high sugar and high oil. If you eat them once during weight loss, your brain will continue to want to eat more food in the next week. Those with weak willpower will eat them again, and the brain will want to eat more food again. In the end, not only will you fail to lose weight, but it will also cause more burden on your body.

3. Processing cookies

Processed biscuits are also foods that contain high salt, high sugar and other additives. Excessive intake will also have the problem of high calories, which is not conducive to weight loss.

4. Sweet (high-fat) bread

Although healthy whole-grain bread can easily make you feel full and help you lose weight, the sugar and spices in sweet (high-fat) bread will make your brain want to eat more food, resulting in undigested calories.

5. Fried starch

Fried starch is a high-calorie landmine. Common foods such as radish cake, teppanyaki noodles, fried dumplings, fried rice, French fries, etc. easily absorb a lot of fat into the body.

There is a wide variety of information about weight loss, and most people who want to lose weight tend to follow the trend without knowing whether it is suitable for their personal physique. Sometimes, this will cause a body-saving effect of "worse and slower metabolism", making it more difficult to lose weight. In addition, if there is a lack of nutrition during the weight loss period, problems such as lack of energy and reduced work efficiency will occur, and they will fall into the tragic situation of eating indiscriminately and failing to lose weight.

5 tips to help you lose weight without gaining weight back

1. Drink enough boiled water every day

Drinking water will consume body calories, produce a temporary feeling of fullness and suppress appetite. If you do this for 7 consecutive days, you will see weight loss. You should drink an amount equal to your ideal body weight x 30-40cc. For example, a healthy adult with an ideal body weight of 50kg should drink 1500-2000cc of water every day.

*For those with special water restrictions or gastroesophageal reflux, please consult a nutritionist to adjust your daily water intake.

2. Exercise before a big meal

It is inevitable to have a big meal during the weight loss period. As long as you exercise for 30 to 40 minutes before the big meal and allow your body muscles to fully activate, the calories from the big meal will be used by the muscles first instead of being stored in the fat tissue.

3. Prepare fruit as snack

Fruits are nutritious, filling, and lower in calories than biscuits and snacks. When you are very hungry, it is easy to eat anything. If you prepare fruit snacks in advance, you can take them out and fill your stomach when you are hungry.

4. Take a 5-minute walk after a meal

The worst thing to do after eating is to sit down right away. Taking a walk after a meal to get your body moving can promote energy metabolism and help reduce body fat, and the calories produced by food will not be stored excessively.

5. Learn to watch calories

The food in convenience stores has calorie labels, so you can accurately know that the calories in a main meal are less than 600 calories and the calories in a snack are less than 150 calories. Not only can you choose your favorite food, you don’t have to worry about exceeding the calorie limit in a day.

Nutritionist shares how to eat right to lose weight easily

I want to lose weight quickly and healthily. I have been looking at various weight loss secrets on the Internet for a long time, but I still don’t know how to do it. Nutritionist You Weiming from the Nutrition Department of St. Martin's Catholic Hospital recommends that people can refer to the "My Plate" of the National Health Administration of the Ministry of Health and Welfare to allocate the amount to eat for each meal based on the food pictures. They can also use the quantitative tool "Balanced Plate" to control calories. Using it 1 to 2 times a day can make you full and get a variety of nutrients. The most important thing is to control calories and achieve rapid weight loss.

From the photo of the balanced meal plate, we can see that a balanced meal must include whole grains, beans, fish, eggs, meat, nuts, vegetables and fruits to be nutritious. People can easily get balanced nutrition by putting the types of food they like into the corresponding grids. Nutritionist You Weiming personally demonstrated the correct proportions of fried noodles, fried rice, dumplings and reduced-sugar meals during weight loss.

Ministry of Health and Welfare, National Health Administration, My Plate, Eat Smart, Nutrition Follow

Ministry of Health and Welfare National Health Administration My Plate Eat Smart Nutrition Follow.

Nutritionist You Weiming demonstrates the correct proportion of fried noodles for weight loss

Nutritionist You Weiming demonstrates the correct proportion of fried noodles to eat for weight loss.

Nutritionist You Weiming demonstrates the correct proportion of dumplings for weight loss

Nutritionist You Weiming demonstrates the correct proportions of dumplings to eat for weight loss.

Nutritionist You Weiming demonstrates the correct proportions of a weight-loss and sugar-reducing plate

Nutritionist You Weiming demonstrates the correct proportions of a weight-loss and sugar-reduced meal plate.