Eat 6 meals a day to lose weight! The secret steps to losing weight you don’t know about

Dieting is definitely not the secret to losing weight! Many people fall into an endless cycle of gaining weight again after losing weight, always "losing weight, gaining weight again, losing weight, and gaining weight again." Nutritionists point out that dieting can easily lead to muscle loss, which in turn lowers your basal metabolic rate, and in the end you end up getting fatter! It is recommended to eat small meals frequently and in the correct order to lose weight effectively!

Wrong weight loss methods such as dieting and meal replacements often cause weight fluctuations, making weight loss increasingly difficult. In addition to the fact that what is lost is muscle tissue that increases the metabolic rate, what is stored is fat tissue, which ultimately leads to a decrease in the body's basal metabolic rate and increasing body fat! So, how should you eat to lose weight?

Three fixed meals with fixed amounts and low-calorie snacks between meals

Nutritionist Cheng Hsin-yi from the Taiwan Cancer Foundation said that in addition to choosing high-fiber, low-GI foods and a low-fat diet, it is recommended to eat small and frequent meals (six meals a day), including three meals and snacks between meals. Eat three meals at regular times and in regular amounts to avoid eating too much at one time and too little at another. Chew each meal slowly.

Low-calorie snacks can be supplemented between meals, such as five-flavor tomatoes, vegetable and fruit seaweed rolls, bamboo shoot soup, and mushroom skewers, etc., to avoid the side effects caused by dieting, such as loss of muscle tissue, reduced basal metabolic rate, and unbalanced nutrition, which can easily cause people to gain weight again.

Drink clear soup first to increase satiety and eat starch last

The order in which you eat also matters! It is recommended to drink a bowl of clear soup before meals to increase satiety and suppress stomach hunger, then eat fiber-rich vegetables, and finally eat enough protein and whole grains and root vegetables.

Smart choice of protein, tofu and seafood are all good

In terms of protein, nutritionist Joyce Cheng recommends choosing tofu, tenderloin, skinless poultry, shellfish with lower calories, as well as soy products (non-GMO) rich in high-quality protein and fish rich in Omega-3 fatty acids (such as mackerel, saury, salmon).

The secret to choosing protein foods is: animals without legs (such as fish) are better than animals with two legs (such as chicken), and animals with two legs are better than animals with four legs (such as cows). At the same time, you should also reduce your intake of saturated fat, avoid processed and pickled foods, and reduce your sodium intake.

Sufficient water intake to prevent stool accumulation

Since weight loss usually involves eating a lot of high-fiber foods, if you don't drink enough water, you may become constipated. Therefore, nutritionist Zheng Xinyi recommends drinking 6 to 8 glasses of water every day to promote intestinal peristalsis, aid defecation, reduce the contact time between harmful substances and intestinal mucosa, and reduce stool retention. In addition, proper and regular exercise is also a good way to break through the weight loss plateau.