Can you lose weight by calculating food calories? 3 Diet Tips for Losing Weight

"This sweet and sour spareribs is coated with flour and fried, and it is seasoned with a lot of refined sugar. It is very high in calories, so it is best not to eat it!" Every time it is meal time, when office workers go to the buffet restaurant to choose their dishes, their enthusiastic colleagues beside them can't help but remind them to choose less high-calorie foods to avoid getting fatter and fatter! However, can we successfully get rid of obesity by simply calculating the calories we eat every day?

Follow the calorie-based weight loss method! Fear of falling into three harmful traps

In order to lose weight, many people pay close attention to the calories in food, but there are hidden traps in the process of implementing calorie management! Zheng Shijia, a nutritionist from the New Nutrition Food Generation Team of China Medical University, said that most people who want to lose weight use three methods to control calories, namely "counting calories at every meal", "eating smaller and smaller meals" and "using a single food method to lose weight", which often result in the opposite effect.

Can you successfully get rid of obesity by simply calculating the calories you eat every day?

Trap 1/ Counting calories at every meal: Excessive restriction of calorie intake will result in an incomplete and insufficient source of food raw materials needed by the human body. If this is coupled with a lack of regular exercise habits, the result is often a decrease in basal metabolic rate, gradual consumption and decomposition of muscle tissue, and a decrease in muscle mass. At this time, what is lost is not the expected fat, but the valuable "muscle" that can promote metabolism.

Trap 2/Eating fewer and fewer meals: In order to reduce calories, people who want to lose weight often reduce three meals to two, or sometimes even only one meal a day, thinking that eating one less meal can reduce calorie intake. However, they do not realize that the result of such strong suppression of food desires often leads to overeating at the next meal, eating more and gaining weight more easily.

Nutritionist Zheng Shijia reminds you not to be too obsessed with calories when losing weight. Reducing calorie intake too much can easily lead to the yo-yo effect in the long run. (Photo provided by nutritionist Zheng Shijia)

Trap 3/Using a single food method to lose weight: There are often rumors on the Internet that a certain food is low in calories and can increase satiety, and eating more of it can make people lose weight faster. Especially with the blessing of celebrity experience sharing, it is easier for others to imitate it, and even develop into a radical "single food weight loss method." However, when daily eating patterns become monotonous, it is easy to cause a lack of nutrients needed by the body and lead to hidden hunger.

Nutritionist Zheng Shijia reminds that when losing weight, you must not be too obsessed with calories. Reducing calorie intake excessively may cause weight loss at first, but in the long run it will cause a decrease in basal metabolic rate and combined with nutrient deficiencies. Moreover, if you suddenly eat more calories one day, you will easily gain weight again, resulting in the "yo-yo effect." Losing weight is not just about losing "body weight", but about losing "body fat weight". If you can lose body fat, a size L can become a size S!

Be thin and healthy! There are 3 things to eat to get a slim figure

What is the ideal healthy diet method for weight loss? Nutritionist Cheng Shijia said there are "3 musts"!

The first thing to do is to eat the right food and not be too fussy about calories.

Eating the right food is more important than calculating food calories! Foreign studies have shown that frequently recording food intake can improve self-control, reduce unnecessary snacks or desserts, and help lose weight. Therefore, people can use the free platform to record their diet, understand whether they are eating the right food, reduce overly refined and processed food, eat moderately, and maintain 70% fullness to maintain ideal weight control.

Foreign studies have shown that frequently recording food intake can improve self-control, reduce unnecessary snacks or desserts, and help lose weight.

The second important thing is to have regular meals, eat enough for breakfast, lunch and dinner.

Starting with breakfast after waking up, there should be a 4 to 5 hour interval between meals. Eating three meals at regular times and in regular amounts can help the body get used to secreting digestive enzymes and hormones at fixed times, which will be more helpful for weight loss.

The third “must” is to eat a balanced diet and not be obsessed with a single food.

Nutritionist Cheng Shijia emphasizes: "You should be loyal in relationships, but you should be fickle in diet!" You should know how to choose good ingredients that meet your body's needs, and through constant adjustment of your diet, choose the six major types of food that are in their original form and less processed, correct your wrong diet, and eat a balanced diet to lose weight healthily.