Is eating too much oil the culprit for obesity? Lack of oil can easily lead to stress fertilizer! Nutritionist Liu Yili: 5 tips for losing weight without gaining weight back

If you want to lose weight successfully, you don't need to starve yourself or give up delicious food, but adjust your diet. To lose weight, just choose light meals rich in vitamins and fiber, and eat the right oils, and you can keep your body free of burden and radiant. Liu Yili, a nutritionist at Taiwan Adventist Hospital, said that many people believe that the biggest culprit for obesity is eating too much fat, so they start a "fat-shedding" plan. In fact, there are 5 key points to losing weight and not gaining weight again, which will allow you to eat healthily and nutritiously.

If you want to lose weight, in addition to controlling your calorie intake, you must also pay attention to a balanced and diverse diet. It is recommended to drink more water in the morning and evening, and increase the intake of olive oil. It can not only help the stomach and intestines digest and absorb, but also prevent edema and constipation to achieve the effect of weight loss.

Lack of oil can not produce satiety, may form stress obesity

Nutritionist Liu Yili pointed out that many people believe that the biggest culprit of obesity is eating too much fat, so they start a "fat-loss" plan, deliberately diet or do intense exercise. However, "oil" is one of the essential nutrients for the body. A diet lacking in oil not only fails to produce a sense of satiety, but may even accumulate stress and cause weight gain.

Olive oil combined with natural ingredients can easily make you feel full

In fact, olive oil has a high content of "monounsaturated fatty acids". If the saturated fats in light meal recipes, such as animal oil and butter, are replaced with unsaturated fats, it will help reduce the risk of coronary heart disease. Among the natural ingredients for light meals, olive oil can be paired with various natural ingredients and can easily make you feel full. It does have many benefits. It can not only reduce the risk of cholesterol, but also has a more moderate effect on blood sugar sensitivity.

Dishes should be steamed, boiled, braised, or served cold. Stir-frying, soups, and risottos should be avoided.

5 tips to lose weight without gaining it back

1. Set a weight loss goal:

It is safer to lose 3% to 5% of your current body weight in a single month. For example, a person weighing 70 kg can lose 2.1 to 3.5 kg in a month. Weighing yourself at a fixed time every day can more accurately observe weight changes. Waist circumference and body fat should be measured once a month with a tape measure, body fat meter, etc.

2. Cook light and low in fat:

Dishes should be steamed, boiled, braised, or served cold. Stir-frying, soups, and risottos should be avoided. When eating out, it is better to have a buffet with your own dishes, a small hot pot with lots of vegetables, etc. Do not eat processed meat.

3. Record your eating habits:

Record your food after each meal, list the food name, portion, cooking method, etc. Review it after lunch at the latest, as there is still time to make adjustments at dinner and slowly change your habits.

4. Still eat starch for dinner:

Eating a moderate amount of starch at every meal helps burn fat. Reduce it to half a bowl or 1/4 bowl for dinner. Eat high-fiber grains for one meal a day, and eat for at least 20 minutes to feel full.

5. Avoid Sugary Drinks:

A cup of 700cc hand-shaken pearl milk tea has about the same calories as 2.5 bowls of rice. The calories in full-sugar tea are also equal to 1 bowl of rice. If you want to drink beverages, it is better to drink green tea, oolong tea or other sugar-free teas.

Nutritionist Liu Yili recommends making homemade olive oil noodles.

【Nutritionist recommended】

【Noodles with olive oil】

Features: Noodles mixed with olive oil can give the noodles a fresh and unique taste, making you feel full easily.

Ingredients: 300 grams of Chinese noodles.

Ingredients: olive oil, chopped green onions, a small amount of salt, chicken broth.

Preparation: Cook the noodles in boiling water and then rinse with cold water for later use. Add a little chicken soup, olive oil and a little salt to the boiled noodles and mix well. Add chopped green onions and serve.