7 tips to lose weight without gaining weight again: reduce 500 calories a day

There are hundreds of ways to lose weight, but misusing wrong methods such as fasting, dieting, and diet pills will not only harm your body, but also cause endocrine disorders that affect your mood, and cause rage and depression! Nutritionists remind you that if you want to lose weight, you must also take nutrition into consideration, so as not to lose sight of one thing while focusing on another, and possibly gain weight again. It is recommended that you adopt a low-calorie diet on weekdays, reducing 500 to 800 calories per day, which can reduce 0.5 to 0.7 kg in a week. Combine this with regular exercise to speed up metabolism and maintain your weight so as not to gain weight again!

For those who want to lose weight, nutritionists recommend a low-calorie diet combined with exercise, which will help them lose weight healthily without gaining weight again.

Healthy weight loss: low-calorie diet plus exercise

Chen Wenhui, a nutritionist at Changhua Christian Hospital, said that the correct way to lose weight currently recommended by the medical community is a nutritionally balanced, low-calorie diet combined with exercise. A low-calorie diet includes six major categories: "staple foods", "dairy products", "meat, fish, beans and eggs", "fruits", "vegetables" and "fats". The minimum daily intake is at least 1000 to 1200 calories to facilitate the functioning of the body.

People who want to lose weight can reduce the number of staple foods to reduce calorie intake, but in principle, they should eat at least 5 to 6 servings of staple foods a day to maintain daily carbohydrate intake above 100 grams. Each staple food can be 1/4 bowl of rice, 1/2 bowl of porridge or noodles, and 1 slice of toast, distributed in breakfast, lunch and dinner. It is recommended that the portion of dinner should be less than that of lunch.

As for fats, when you first start to lose weight, you can start with an oil-free diet, that is, change all cooking methods to steaming, baking, boiling, blanching, stewing, etc., instead of stir-frying or deep-frying. After 1 to 2 weeks, gradually increase the amount of fat to a low-fat diet of about 2 tablespoons per day.

The other four major food groups should still be consumed according to the recommended amount, including about 240c.c. of milk per day, 2 servings of fruit (1 serving is 100 grams, about a medium-sized orange), 3 servings of vegetables (about 1 bowl per serving after cooking), and 4 servings of meat, fish, beans and eggs (each serving contains 1 tael of meat, fish, 1 piece of tofu 100 grams, and 1 egg).

Nutritionist Chen Wenhui also suggested that regular exercise can be arranged to include whole-body exercises that consume a lot of oxygen for better weight loss results, such as: walking, climbing stairs, flexibility exercises or aerobics, cycling, swimming, etc. Each exercise should last 15 to 60 minutes and should be done at least 3 times a week.

7 tips for successful weight loss

In addition to a low-calorie diet, nutritionist Chen Wenhui provides 7 tips for people who want to lose weight. Please keep them in mind and practice them in your daily life:

1. Avoid sugary drinks and replace them with tea, water, or diet coke.

2. You must eat three meals a day and do not reduce the number of meals to lose weight.

3. Please chew your food slowly. If you eat fast, you will eat more.

4. Do not mix soup with your meals, as the soup may be too oily and cause you to take in too many calories, or too salty and cause edema.

5. Change the order of eating, drink water first, then eat low-calorie high-fiber foods, such as green vegetables, and eat high-calorie foods last.

6. Set achievable weight loss goals and don't aim too high, otherwise you will easily fail in weight loss.

7. There is no excuse for losing weight, never give up, and when you reach a certain goal, reward yourself appropriately, such as buying a beautiful dress.