Eat small meals frequently to prevent weight gain and eat 300 calories less per day

Gaining weight again can be said to be a nightmare for those who are trying to lose weight. After successfully losing weight, another challenge is just about to begin. Even if they are determined to maintain their figure, half of the people still find it difficult to overcome the risk of gaining weight again. If they are not restrained, they may even become fatter than before losing weight. In order to avoid gaining weight again, the U.S. Medical Journal recommends eating small meals frequently, and consuming 300 calories less per day than people of the same weight to avoid losing weight.

People who are trying to lose weight are most afraid of gaining the weight back again. Eating small, frequent meals can help prevent weight gain.

Eat small, frequent meals to reduce hunger

According to a report in the U.S. Medical Daily, splitting the three meals a day into 5 to 6 meals means eating a meal every 2.5 to 3 hours, and adding some protein to each meal, because this kind of meal can help maintain a longer feeling of fullness, and lean protein and fiber take a longer time to digest, and can also maintain blood sugar levels stable, thereby preventing blood sugar level fluctuations. For example, chicken breast, turkey, lean meat, fish, and egg whites.

In addition, you should also consume carbohydrates such as whole-grain bread, potatoes, oatmeal, corn, etc. Basically, you can eat anything, as long as you avoid trans fats or saturated fats that are unhealthy for the body, and consume all kinds of nutrients in a balanced manner. In addition, foreign studies have pointed out that people who adopt a low-calorie, high-protein diet are easier to satisfy and less likely to feel hungry. They can accurately control their own appetite and are less likely to overeat due to hunger.

Research shows that after successfully losing weight, one needs to consume 300 calories less than the average other person every day in order to maintain the weight and not gain it back.

Eat 300 calories less per day than others

The British Daily Mail reported that Rosenborg, a professor at Columbia University in New York, had observed people who were losing weight for many years and found that the brains of those who had lost weight would classify food as a "reward," which would affect the body's reaction and make them more susceptible to food temptations.

Therefore, based on the statistical results, Professor Rosenborg pointed out that people who want to lose weight must consume at least 300 calories less per day than people of the same weight but who are not dieting; if we look at it over a week, this calorie reduction is equivalent to 15 cans of Coke or 17 slices of buttered toast.

Mediterranean diet prevents weight gain

Following the Mediterranean diet is also a little secret to avoid gaining weight again. The Mediterranean diet includes more fruits and vegetables, less red meat, and carbohydrates are mainly whole grains. The key is to choose only healthy vegetable oils. Therefore, although 35% to 40% of the calories in the diet come from fat, they are all healthy oil sources. For example, olive oil, canola oil, and flaxseed oil are all unsaturated fatty acids, which also help protect cardiovascular health.

Don't put butter and salad dressing on bread, don't eat bacon for breakfast, replace red meat with deep-sea fish, and use steaming, boiling, and baking. These are all small changes you can make in your diet and are also tips to avoid gaining weight again.

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