Increase your weight loss speed by 2 times! 3 Nutrition Habits to Remember

[Basic principles of weight loss - changing your lifestyle habits]

If you don't know how to arrange a weight loss menu, please refer to the diet diagnosis table below and then formulate a strategy based on your eating habits and the areas that need improvement.

After the diagnosis, you can start setting goals and start improving based on the items with the lowest scores. You can also record the difficult parts and your feelings after actually executing them to understand your own behavior patterns, which will help improve your lifestyle habits. Let’s diagnose your eating habits together!

80 points or above

Your eating habits are good. Please maintain your current eating habits and control your weight through exercise.

79-60 points

With a little more effort, you can transform it into good eating habits. Please start by changing the options with the lower scores.

59 points or less

More efforts are needed to improve current eating habits. Please start keeping detailed records of your meals and start making changes by starting with the options with lower scores. If you can improve your habit of overeating or eating dessert after meals, you can make your weight loss plan successful faster.

[If you are used to drinking something after meals? 】

Do you usually drink three-in-one coffee after meals? One cup of three-in-one coffee contains about 40 kcal. According to previous studies, the saturated fat in one cup of three-in-one coffee is equivalent to that in one serving of pork belly. If you have the habit of drinking three-in-one coffee, it is best to switch to American black coffee (without sugar), or water or green tea.

[A guide to losing weight for those who eat out]

If you eat out often, it should be difficult to lose weight, right? If you have trouble bringing your own lunch, try the following methods.

Good habit 1: Use the company's internal cafeteria or frequent restaurants that change side dishes

If your company has a staff cafeteria, make full use of it. Because there are usually nutritionists preparing menus in the company's cafeteria, you can lose weight by simply controlling your food intake. When dining in a restaurant with many side dishes, practice the half-eating method (eating only half of the meal) and use chopsticks instead of a spoon more often.

Good habit 2/Don’t eat desserts and try to eat vegetables!

Please remember to avoid eating self-service coffee, canned fruits and other desserts after meals. If you have lettuce before the meal, please eat it before the main meal and be careful not to dip it in sauce. This will prevent overeating and reduce calorie intake.

Good Habit 3/Foods with low calories are not necessarily good food!

Some people simplify calories and food types and only eat a single food when losing weight, but this is absolutely prohibited! Please don't forget that the most important principle is to take in a variety of nutrients and regulate the intake. Some people, when actually implementing a weight loss plan, believe that they must not eat in restaurants, so they replace regular meals with cookies and milk to fill their stomachs.

In fact, when losing weight, the most important thing is not to not eat, but to eat well. If the necessary nutrients (special vitamins, inorganic substances, etc.) are insufficient, energy metabolism cannot be complete, so no matter how hard you try to lose weight, it will be ineffective. Even when eating a meal with a lot of side dishes, try to choose meals with low fat and sugar content (steamed instead of fried or stir-fried, raw vegetables instead of salads with dressings), and be careful not to consume too much.

【What if you have too much dinner or want to have a midnight snack? 】

There is a saying: "Breakfast is gold, lunch is silver, and dinner is bronze." Some people also say that even if you consume the same number of calories, you are more likely to gain weight if you eat later. Why is this happening?

Insulin and glucagon hormones

In order to maintain blood sugar at a standard level, insulin converts the remaining glucose into fat when blood sugar rises. It is a hormone that protects adipose tissue. Glucagon plays the opposite role and is a hormone that breaks down fat cells. During the day, glucagon is secreted, so the amount converted into fat is very small; but at night, glucagon is not secreted and the activity level is also low, so the food consumed is easily converted into fat.

Sympathetic and parasympathetic nervous systems

The sympathetic nervous system is like an active child, while the parasympathetic nervous system is like a sleeping child. During the day, the sympathetic nervous system is quite developed in order to carry out activities; but at night, when rest is needed, the parasympathetic nervous system is activated. Eating at night is like asking the nervous system to do things while it is in a resting state, which confuses the nervous system. In order to stop the confusion in the shortest time, the easiest way is to convert the food you eat into fat.

What if you feel very hungry at night? 】

Please try to judge whether you are really hungry or it is a psychological effect? Many people who are losing weight feel hungry because they think they eat less. At times like this, just taking a walk or doing some stretching exercises can make you forget about feeling hungry. Alternatively, you can eat some vegetables or fruits with water, such as cucumbers, carrots, lettuce, cherry tomatoes, etc. The fiber in vegetables can absorb a lot of water and produce a feeling of fullness.

Source: Ruili Beauty International Media "Creating the Perfect Curves of Goddesses in the Eyes of Men"