Eat three meals regularly to save money and lose fat

Mr. Lin, a truck driver in his 50s, often has to sit in his truck all day due to his job. He doesn’t have much time to walk around. Adding to the fatigue from long-distance travel, he weighs 90 kilograms at 172 cm tall. Later, because he quit smoking, his weight soared to 110 kilograms, and he even developed high blood pressure. So he decided to change the way he ate his three meals a day to lose weight.

Avoid weight loss myths, eat a normal diet without neglecting anything, and you can successfully lose weight and reduce fat. Get back to your former shape.

"Losing weight" seems to be "easier said than done" for many people, so many people who eat out and office workers also have this "difficulty in losing weight" feeling sad. How should they eat to lose fat without gaining weight again?

Can you achieve a balanced diet by eating convenience store food?

For people who often eat out for three meals a day, convenience stores are their best friends. You can buy whatever you want to eat 24 hours a day. In addition, the lunch boxes have clear nutritional information labels, which makes it easy to calculate the amount of calories consumed throughout the day. Although it is convenient, there are still some small details that need to be paid attention to in terms of nutritional balance. Dr. Pan Xiangru of Kao Rong Family Medicine pointed out that the biggest problem with convenience stores is that the amount of fruits and vegetables is not enough, so it is best to add an extra serving of fruit, or buy a portion of blanched vegetables at a roadside stall to achieve a balance.

No starch! Will I lose weight if I don’t eat?

There are still many people who fall into the myth of weight loss and regard starch as the enemy. They will never touch starch products when they see them. In fact, the calories of carbohydrates are not much higher than those of nutrients such as protein and fat. However, when the body lacks carbohydrates, it will start to burn muscles to convert into fat to provide energy for the body, which is not conducive to weight loss. When choosing starches, you should avoid refined carbohydrates (cakes, bread) and focus on crude fiber such as whole grains and oatmeal, which are also more filling.

It’s too hot to eat. Can I eat fruit as a main meal?

The temperature is rising, and apart from the icy cool products, it is impossible to eat any main meals such as rice or noodles. Many people simply take advantage of the poor appetite in the summer to implement a weight loss plan, eating only fruits and lettuce salads for three meals, thinking that they will definitely lose weight this way.

Doctor Pan Xiangru reminds everyone that fruits also have calorie mines! Don't underestimate seasonal fruits such as mangoes and watermelons, which are usually high in sugar. In addition, people like to eat shaved ice and drink mung bean soup in summer. Mung beans, taro balls, and tapioca balls are also starch products. If you are not careful, you can eat more starch than a regular meal.

Not eating after noon is popular. Will you lose weight if you don’t eat after 2 o’clock?

The "Monk's Diet" that young people today have heard of is a way of losing weight that follows the monks' practice of not eating after 2 p.m. and only drinking water. With less calorie intake, your weight will naturally decrease in the early stages, but this method is too extreme. Fasting for a long time can cause problems such as excessive gastric acid secretion and low blood sugar. If you adopt the modified version, eat more for breakfast and have a light dinner, it is in line with the human body's physiological schedule, and can reduce calorie intake to achieve the goal of weight loss.

Dr. Pan Xiangru of Kao-Rong Family Medicine pointed out that if you maintain three meals a day and avoid unhealthy eating habits, you can successfully lose weight.

Take with drugs that inhibit oil absorption

In addition to careful control of diet, Dr. Pan Xiangru also shared a case. There was a company boss who was about 54 years old. He was 164 cm tall and weighed 80 kg. He suffered from chronic diseases such as hypertension and diabetes. Although he controlled his weight through diet and exercise and reduced it to 72 kg, he often had to socialize at work. Therefore, after being prescribed by a doctor, he also relied on drugs to avoid fat absorption to achieve the effect of helping to lose weight.

Finally, Dr. Pan Xiangru reminds people who want to lose weight that no nutrient should be neglected. You can start by carefully recording how much you eat and what exercises you do every day. The next step is to exercise consistently, and you will eventually succeed in getting a healthy body.

Do you want to know which type of obesity you belong to?

Quickly go to the website to test the eating habits of obese people