4 tips for losing weight and managing your body weight

During the New Year’s Day holiday, I gained weight! Doctors point out that controlling diet does not mean not eating, but eating right. As long as you eat right and match food with the 4 weight loss management tips, and choose more low-calorie, low-fat, nutritious foods, you can still satisfy your appetite. Not only can you eat enough and eat well, but you can also eat healthily.

Diet management during continuous vacations mainly focuses on controlling diet. It does not mean people not to eat, but to eat right.

Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, said that they recently conducted a survey on 1,300 patients and found that the eating ratio during consecutive holidays was 1/3 more than on ordinary days, which also increased the volume of food consumed. In particular, many respondents preferred afternoon tea during the holidays, such as muffins, cakes and other high-calorie foods, which, coupled with a good mood, are the main culprits for obesity after the holidays.

Uncontrolled calories cause weight gain

Over the years, every time a consecutive holiday ends, there are always a lot of patients in the outpatient clinic. Almost more than half of them are because they slept late, ate enough, and ate well during the holidays. In just a few days, their weight increases sharply. Some people can even gain 1 kilogram in 2 days. The numbers can only be described as "skyrocketing".

Basically, most people pay more attention to the calories of food when losing weight. In fact, weight control also involves food calorie density, eating ratio and food volume, which are closely related to satiety. This is why the number of outpatients increases after consecutive holidays.

Doctors believe that in order to control weight, it is best to eat only lean meat, whether it is red meat or white meat.

The key to food satiety is caloric density

Dr. Liu Boen emphasized that, generally speaking, the instantaneous volume of a normal human stomach is 500 ml, and can reach a maximum of 1000 ml. This means that you will feel full after eating 500 ml of food, and you will feel very full after eating 600 or 700 ml. 1000 ml is the limit.

The so-called food calorie density refers to the calories contained in food per unit weight. Generally, we should stay away from foods with high calorie density. First of all, we should know that the calorie density of high-fat foods is usually higher and it is not advisable to eat too much. Another thing to keep in mind is that foods with higher water content and richer fiber usually have lower calorie density.

"4-Step Guide to Weight Loss Management"

1. Order of eating: It is also very important for controlling weight. Eat vegetables and fruits first, and then eat staple foods and protein foods. Chew your food slowly and take breaks between meals to help you feel full.

2. Eat fruit before meals: You can eat some fruit 1 to 2 hours before meals, which can reduce hunger and avoid overeating during meals. However, it is not advisable to eat fruits with high sugar content such as durian, longan, and lychee.

3. Eat more beans: Because soy products do not contain sugar and fat, but are rich in crude fiber, they can increase the feeling of fullness, stimulate intestinal peristalsis and laxative, which are necessary for converting body fat into energy and can reduce fat accumulation.

4. Eat more lean meat: Whether it is red meat or white meat, it is best to eat only the lean meat and not the fat component. As for cooking methods, steaming, boiling and stir-frying are the best, and high-temperature cooking should be avoided.

[Doctor's advice]:

You can adopt a varied diet of small amounts and chew slowly. Just eat a little of each type. Don't eat too much just because you particularly like one food. When dining with friends, you can "take a break" and don't eat all the time. Maybe leave the table for 10 minutes to allow your stomach to empty a little before returning to the table, so that the weight loss diet is not a burden.