Can eating small meals frequently help you lose weight? Eat right to control hunger and preserve muscle

As the weather gets warmer, people are worried about exposing their belly fat and are starting to get involved in the weight loss trend again. Some people believe that "eating small meals frequently" can help control hunger and is also helpful for weight loss. Some people take extreme weight loss methods. We often hear "If you want to lose weight, then stop eating" and use "dieting" to consume excess fat. Pharmacists say that eating small and frequent meals is not a suitable diet strategy for obese people who want to lose weight. While dieting can reduce the amount of calories you eat, it also reduces muscle mass.

Current clinical research has found that eating small and frequent meals may not be beneficial for weight loss. If calories and portion sizes are not controlled, it will lead to weight gain. Pharmacist Zhao Shunrong, chairman of the Taiwan Preventive Health Association, said that it is generally believed that eating small and frequent meals can help stabilize blood sugar and better control appetite. However, if the portion size is not well controlled, "frequent meals" may increase the workload of the pancreas and make it easier to gain weight.

To lose weight, you need to control your calories. Calories burned should be greater than calories eaten.

Whether weight loss is successful does not depend on eating small meals frequently. No matter how many meals a day, the right concept of food for each meal is more important, and the calories must be controlled so as not to exceed the total calories for the day.

In fact, the principle of "weight loss" is very simple, that is, the calories consumed by the body are greater than the calories consumed, that is, "calories consumed > calories consumed". Therefore, it is easy to imagine that the only way to lose weight is "exercise" and "diet". It is recommended that you discuss the choice of weight loss method with a nutritionist to establish a diet plan that is suitable for the individual and can be followed, which will be helpful for weight loss.

In order to avoid muscle loss when losing weight, you must eat the right protein and combine it with appropriate exercise. Pharmacist Zhao Shunrong said that protein in the diet is one of the important key nutrients in the weight loss process. It can help burn calories, make you feel fuller, and promote metabolism. Because protein stays in the stomach longer than carbohydrates, it makes you feel fuller. Combined with moderate "regular exercise", you can achieve the goal of losing weight.

The secret to increasing muscle strength, in addition to normal walking, it is recommended to perform low-intensity and high-frequency muscle strength training in moderation, such as using dumbbells, elastic bands or "stick core training".

Core training with a stick:

The stick-style core training mainly exercises the deep muscles, which is very helpful for the stability and function of physical activities. It is one of the most effective methods to train the core muscles. The "stick-style" movement is similar to the preparatory movement of push-ups. Pay attention to straightening your legs, supporting your elbows on the ground with the same width as your shoulders, directly below your shoulders, so that the neck, back, and hips form a straight line, tighten your whole body and hold the posture for 30 seconds, tighten your shoulder blades, abdomen, buttocks, and thighs, maintain natural breathing, and you can also achieve the effect of weight loss. You can choose or add other movements on your own, or change them into other combinations to achieve a full-body exercise with sufficient intensity.