I eat very light food, why am I not losing weight?

It’s the season for satisfying your appetite again! When it comes to eating, don’t be too extravagant! As long as you control your diet regularly, an occasional overeating is actually no big deal! But what exactly is "appropriate dietary control"? Why is it that many people, who think they control their diet to the point of blindingly good, do not see any change in their body shape?

When it comes down to it, "eating light food does not mean that your diet control is appropriate"! When it comes to diet control, "eating too light" is actually a big landmine! Why do you say that? Let’s take a look at the following question from a student:

Question from student Xiao Dai:

"In terms of diet: I don't eat fried food, don't drink alcohol, don't drink sweet drinks, don't eat desserts, I have three meals a day, and I don't eat anything else except the three meals. Dinner is mainly light. In terms of exercise: I exercise at least four times a week, the type of exercise is 30-40 minutes on the treadmill, and I do strength training twice a week, which has lasted for 40 days. Why hasn't my weight changed? 』

Xiao Dai's food and beverage examples:

Breakfast: Tuna eggs on toast without salad dressing

Chinese food: Vermicelli soup

Dinner: boiled sweet potato leaves with a little salt, an apple

Muscle Mom replied:

It is difficult to judge whether Xiao Dai's exercise is sufficient from the literal meaning, because the number of days seems to be enough, but the actual "exercise intensity" may not be enough. Usually, sliding steps make cardiorespiratory exercise easier, so it is possible that the intensity of a 30-40 minute exercise is not enough! There are two ways to judge whether the intensity of this type of cardiorespiratory exercise is sufficient: "a combination of fast and slow interval exercise patterns" or "the degree of panting during exercise is such that you cannot finish a sentence."

Improper diet is definitely the reason why body fat cannot be reduced!

The basal metabolism (the amount of calories the body consumes even if you do nothing all day) of an average girl is between 1200 and 1300 calories (of course, this may not be the case for very petite or tall girls). Judging from Xiao Dai's diet, the calorie intake for the whole day does not reach the minimum limit of 1200 calories. In this way, the body does not take in "the calories needed to sustain life" and will activate a protective mechanism, slowing down the overall metabolism and reducing the basal metabolism in order to maintain life needs! In other words, even though you eat very little, your body's metabolism slows down, and the calories you take in in the future are more likely to be converted into fat and accumulated in the body, because the body is afraid that it will die without energy!

In addition, Xiao Dai’s diet does not provide basic nutrition!

Xiaodai’s breakfast contains starch and protein, but lacks vegetables and fruits!

Xiao Dai's lunch has no protein, no vegetables, and even less fat. Vermicelli is not a good source of nutrition either, because rice and noodles generally contain protein and other nutrients, but vermicelli is pure starch, which is easy to digest and makes you more hungry!

For Xiao Dai's dinner, apples can be considered a source of carbohydrates, but it still lacks protein and fat, and has insufficient calories, so it cannot be considered a full meal.

Xiao Dai still does a lot of exercise, but there is not enough calories to provide the body with functioning, and there is no complete nutrition for the body to repair itself, so exercising muscle strength is in vain, because muscle development requires protein, and muscle glycogen supplementation requires carbohydrates, but these nutrients are all missing!

How to achieve "appropriate and effective diet control"

yes Your three meals must have evenly distributed calories.

When you are not exercising, you should at least eat enough calories to get your basal metabolism; when you are exercising, you must take in more food containing a lot of nutrients (nutrients that the body needs in large quantities for normal growth). Adjust your diet according to the intensity of your exercise.

Remember, don’t eat very little at some meals and then suddenly eat a lot at another meal! The body must be given calories and nutrition at regular intervals to develop a good metabolic foundation!

Yes, your three meals must include "carbohydrates", "fats" and "proteins".

Every meal must provide balanced nutrition to the body! Generally speaking, the nutritional intake for a whole day is:

● Protein intake is 0.8-1.7 grams per kilogram of body weight. A 50-kilogram girl should eat at least 40 grams of protein a day and at least 13 grams per meal.

● You must eat at least 30 grams of fat a day and a maximum of 65 grams

●Carbohydrates (including starch), 6-10 grams per kilogram of body weight. A 50-kilogram girl should eat at least 300 grams of carbohydrates a day, which means one meal should contain at least 100 grams of carbohydrates.

Yes, how to eat out simply

For example, when we go to a food court to eat, the meals often contain too much starch and too little vegetable protein! Well, you can eat less starch and add some protein and vegetables!

Or you can choose to mix and match: lightly braised vegetables with rice noodles, and a small plate of grilled meat. It is both delicious and nutritious, and you don’t need to worry about gaining weight or letting your body go hungry!

The dietary principles are that simple! You don’t actually need a diet menu, just remember the principles of healthy eating!

This article comes from: Muscle Mom Blog

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