Is it easier to gain weight by eating small meals frequently? Dr. Song Yanren lost 20 kg with this weight loss technique

I have tried many weight loss methods but failed, probably because of many myths, such as "eating small meals frequently makes it less likely to gain weight", "only eating low-fat foods or dieting can help you lose weight", "the more intense the exercise, the more fat you can burn", etc. Dr. Song Yanren, whose weight once soared to over 90 kilograms and whose health was in danger due to busy work, high pressure, irregular diet and lifestyle, has tried many weight loss methods and even used weight loss drugs, but his weight remained unchanged.

Weight out of control, health checkup full of red, must lose weight to save life

Since he started as a resident doctor, Dr. Song Yanren had to rely on eating to relieve stress due to the busy schedule and high pressure. He drank Coke and ate delicious food every day, and his weight began to get out of control. After more than 20 years of obesity, if it weren’t for the red marks on his physical examination report, including high blood sugar, high blood lipids, high uric acid, fatty liver, etc., he would have suddenly realized that he should lose weight. One day I even went to the emergency room because of chest tightness and shortness of breath. An electrocardiogram revealed myocardial ischemia, low cardiac electrical potential, and ventricular arrhythmia (premature ventricular contraction). There was a serious problem with my heart, and I had to lose weight as soon as possible to save my life.

However, doctors are not omnipotent, and he seems to be trapped in a myth about weight loss. Dr. Song Yanren said in his book "211 Fully Balanced Weight Loss Method for Lifelong Slimming" that he mistakenly believed that dieting, fasting, meal replacements and diet pills were the most effective ways to lose weight. So he took diet pills for a year, dieted many times, and rode a bicycle for more than three hours a day for half a year, but his weight did not go down.

Created the "211 Full Balance Weight Loss Method" based on the "Healthy Plate" concept

It was not until he came into contact with the "Healthy Plate" concept of Harvard University and received training as an obesity specialist that he integrated the concepts of nutrition and metabolic medicine to create the "211 Fully Balanced Slimming Method", which mainly includes the two main points of the "211 Slimming Rule" and the "211 Weight Loss Plate". As a result, I lost nearly 20 kilograms in just 6 months and haven’t gained weight again for 3 years. I have successfully lost weight. This method does not require special calorie calculations or excessive exercise, and can easily achieve the goal of healthy weight loss without the risk of gaining weight again.

Image source: Dr. Song Yanren

【211 Full Balance Slimming Method】

211 weight loss rule: 2 points diet control, 1 point exercise, 1 point quietness. Dr. Song Yanren's fitness and weight loss exercises are very simple. He usually rides a bicycle, and uses his free time when he is busy at work to do leg-lifting exercises for 5 minutes. He swims once a week and does 2 to 3 regular moderate-intensity muscle strength training. He does not take more than four deep breaths a week to avoid hypoxia, which doubles the oxidative stress in the body and causes tissue inflammation. It can even stimulate the adrenal glands to secrete stress hormones, causing obesity.

211 Weight Loss Plate: 2 servings of vegetables, 1 serving of protein, and 1 serving of whole grains. Simply put, vegetables should account for at least half of the plate, with slightly less than a quarter of unrefined whole grains, and slightly more than a quarter of protein, that is, the ratio of vegetables: whole grains: protein is 2:1:1.

To achieve the effect of weight loss, the order of eating is also very important. He believes that it should be water → meat → vegetables → rice → fruit (for vegetarians, it should be: water → eggs/beans/milk → vegetables → rice → fruit), and drink 500cc of water at each meal to promote metabolism.

In addition, Dr. Song Yanren also overturned some weight loss concepts. He said that when losing weight, you cannot just count calories, because the correct food combination is more important than calorie calculation. If you want to lose weight, you must first change your mindset: first, the staple food for weight loss is vegetables, and starch can only be a "side dish" or "snack"; second, you must never eat starchy foods alone to lose weight; third, you must refuse the "harm" of sugary foods.

The staple food for those who are losing weight is green vegetables, and starches can only be used as "side dishes" or "snacks". Starchy foods should never be eaten alone when losing weight.

【Debunking 3 major weight loss myths】

Weight loss myth 1: Eating small meals frequently will make you less likely to gain weight?

However, research reports show that people who are prone to obesity find it more difficult to control the so-called "small amounts" when eating small meals frequently, and they are more likely to accumulate fat due to the increased frequency of eating.

Weight loss myth 2: Eating only low-fat foods or dieting can help you lose weight?

Most low-fat foods are processed and some sugar is added to increase the flavor. In the process of fat processing, many nutrients are lost and even some defatting chemicals remain. Therefore, when losing weight, you should try to avoid choosing so-called low-fat foods and eat more good Omega-3 fats, which can help the body's metabolism.

Weight loss myth three: The more excessive and intense the exercise, the more fat it burns?

People have excessive expectations of the efficiency of exercise, thinking that they can burn off the energy by running for an hour after a big meal. However, they don’t realize that exercise is not so energy-consuming efficient.