Is it hard to lose weight if you eat out every day? 3 sets of weight loss and light diet modes, easy fat loss without burden!

The sun in the spring is getting stronger day by day, and people are actively trying to lose weight before the summer comes, especially the pretty girls who are trying to wear bikinis and go to the beach to play in the water in the summer, and the handsome guys who are eager to have a mermaid line, all of whom are undergoing devilish training. However, many people find after doing this for a while that "it's hard to lose weight eating out every day!" In response to this, nutritionists share 3 weight loss and light meal modes to help you eat out healthily and lose weight faster!

What should you eat to lose weight? Boiled meals lack fat, which is a big NG for losing weight!

Before you learn how to use light meals to help you lose weight, ask yourself a question: "When you think about losing weight, what do you choose to eat?" Nutritionist Cheng Shijia randomly asked this question to her non-nutritionist friends and found that most people answered, "I would just eat boiled chicken breast, blanched vegetables, boiled eggs and sweet potatoes!"

Superficially, chicken breast, greens, boiled eggs and sweet potatoes are very healthy foods, and the cooking methods of boiling, steaming and baking also conform to the weight loss principle of less oil and frying. However, from a professional nutritionist's perspective, you will find that by eating this way, you will hardly consume any fat, and "eating too little oil" is a big trap for healthy weight loss.

Too little oil in a weight loss diet may cause irregular periods and make you fatter

Nutritionist Zheng Shijia said that for people who are trying to lose weight (especially female friends), if their diet lacks fat, it will easily affect the secretion of hormones, causing menstrual disorders, and affecting sleep. The skin will also easily lose its luster and become ugly. In addition, good fats can bring fullness and satisfaction to the body. Not eating fat will make you hungry more easily, and your body and mind will feel empty easily. When you are unhappy during the weight loss process, it will not only be difficult to achieve the weight loss effect, but it will also be more difficult to stick to the weight control plan.

There are tips for people who eat out to lose weight! 3 Light meal mode, easy weight loss and less burden

Nutritionist Zheng Shijia emphasized that the correct way to eat for weight loss is to eat six major types of food every day, including: whole grains, beans, fish, eggs, meat, vegetables, fruits, dairy products, oils and nuts and seeds. The following are 3 simple light meal plans for weight loss. People who eat out can add them to lunch or dinner, or replace afternoon tea snacks. Not only are they convenient to obtain, but they can also increase satiety and help you lose weight healthily!

1. Tips to increase protein in lunch and dinner: a serving of preserved egg and tofu

Office workers and students are more likely to eat out, so they can try to include century egg and tofu in their menu. Start with a bowl of liver soup or pig's blood soup, then a portion of preserved egg and tofu (contains about 10 to 14 grams of protein) and a plate of blanched vegetables (with a little marinade), and you'll usually be full! It should be noted that you still need to eat starch when losing weight. It is recommended to consume it at breakfast or lunch for better weight loss results!

2. Being busy is not an excuse. Convenience stores can also create their own light meals: homemade rice soaked in tea

Some people may not have regular meals, and when they are hungry they just buy some bread and coffee as a meal. However, to lose weight you still need to eat a balanced diet. I suggest you go to a convenience store and buy some tuna rice balls, pour some hot green tea on them, and pair them with a tea egg. The resistant starch in cold rice balls can increase satiety and inhibit fat accumulation, making them a good friend for those who want to lose weight.

3. Say no to bubble tea and chicken for afternoon tea, and make your own refreshing salad: fruit yogurt

Sufficient calcium intake can help inhibit fat absorption and aid weight loss. Most people can meet most of the calcium needed by the body in a day by drinking 2 cups of milk. However, some people are prone to lactose intolerance and diarrhea after drinking milk. What should we do? Try Greek Yogurt as an afternoon snack when losing weight!

Nutritionist Zheng Shijia said that foreign studies have found that people who eat Greek yogurt as a snack are less likely to feel hungry than those who eat cookies or chocolate as a snack. However, Greek yogurt tastes sourer than ordinary yogurt. It is recommended to be eaten with low-sweetness fruits (such as kiwi, apple, citrus, etc.) and a few nuts. It can supplement calcium, protein and nuts. It is very suitable for people who sit in the office for a long time to lose weight as an afternoon tea snack!