weight management diet plan

Maintain a moderate calorie deficit of 300-500 calories every day, ensure a balance of the three major nutrients of carbohydrates, proteins and fats, and prioritize "ability to persist for a long time" before "speed of falling off the scale". There is no need for you to cook vegetables every day, cut off carbon and oil, and there is no need to follow the trend and buy Internet celebrity fat-reducing meals that often cost hundreds of yuan.

To be honest, I have been doing dietary guidance for almost five years. I have seen too many people come up and ask if there is a universal recipe. They want to weigh every gram of food with a scale. In the end, most people give up after less than half a month. A while ago, a girl who works in Internet operations came to me and said that she had eaten boiled chicken breasts and broccoli with a blogger for 10 days, and her face turned green. She stayed up late last week to catch up on a project and was so exhausted that she ate butter hot pot three times in a row. She lost 4 kilograms in total, not to mention gaining 2 kilograms more. Later, they changed the plan and did not let her eat boiled vegetables at all. They just replaced the white rice she usually eats with half brown rice, added an extra fistful of green leafy vegetables at noon, and allowed her to drink 2 cups of her favorite pearl milk tea every week. She persisted like this for more than two months, lost 12 pounds, and now she has not regained it for more than half a year.

If we really talk about schools, the current mainstream weight management diet directions actually have their own advantages and disadvantages, and there is no need to praise them one by one. For example, the low-carbohydrate diet is really good for people who love eating meat and are not obsessed with staple food. I have a fitness instructor friend who eats a modified version of low-carb water all year round. He basically avoids white rice and white noodles. He eats steak, eggs, and avocado every day, and his body fat is maintained at about 12% all year round. However, he also repeatedly said that this plan is really not suitable for northerners who cannot live without steamed buns and noodles. If they insist on not eating carbohydrates, they will become irritable and lose their hair. In serious cases, it will affect the cycle of a girl’s aunt. People with gout should choose carefully. Eating too much high-purine red meat can easily raise uric acid.

If you have a small problem with high blood lipids, you can try the Mediterranean diet, eat more whole grains, deep-sea fish, and use olive oil for cooking. Last year, my mother was diagnosed with hyperlipidemia during a physical examination. After eating it for half a year, not only did the blood lipid index return to the normal range, but she also lost 8 pounds. What she is most satisfied with is that she doesn’t have to go hungry at all, and she can eat half a piece of corn with salad at night, which is much more reliable than the enzyme plums she used to eat. Oh, by the way, there is also the 16+8 intermittent fasting that is very popular now. It is suitable for people who have a regular schedule and don’t need to stay up late. My cousin who is a primary school teacher eats her first meal at 8 a.m. every day and her last meal at 4 p.m. She doesn’t need to do anything special. Even though she was stuck in the eating window, she lost 10 pounds in 3 months. However, she also said that it was impossible to stay up late to correct papers in time for finals. She was so hungry that she couldn't even write down the lesson plan, so she might as well eat an extra bowl of multi-grain rice to satisfy her hunger.

Many people’s misunderstanding about weight management is to be hungry, which is really not necessary. There was a girl who ate only one apple a day to lose weight for a wedding dress and lost 20 pounds in 2 months. As a result, she fainted and was hospitalized due to hypoglycemia a week before the wedding and lost nearly half of her hair. It was not worth the loss. There are also people who insist on completely giving up their favorite foods. For example, they obviously love chocolate so much that they force themselves not to touch a bite. But one day they are not in a good mood and just show off a whole box of milk chocolate. Instead, they might as well eat a small piece of dark chocolate with more than 70% chocolate every day. It only takes a few dozen calories to satisfy the craving, and it will not affect the progress at all.

Let me tell you some tips that I have used for several years. You don’t need to memorize complicated formulas. I usually drink half a bowl of clear soup before eating, then vegetables, then meat, and finally the staple food. Unknowingly, I will eat a lot less. I used to eat two bowls of white rice per meal, but now one bowl is enough. I won’t feel hungry at three or four in the afternoon. When buying snacks, take a quick look at the ingredient list. If the first three ingredients contain sugar or fructose syrup, use less of it. I used to love a certain lactic acid bacteria drink, but later I discovered that the first ingredient in the ingredient list was sugar. After switching to the sugar-free version, I unknowingly ate less than 1,000 calories a month and lost 2 pounds. Don’t hold back even if you work overtime until 9 o’clock and walk out of the office building smelling the aroma of grilled skewers. Buy two skewers of lean meat to satisfy your craving. It only costs about 100 calories. It’s better than going home and digging out the stash of potato chips and biscuits to show off your energy.

To put it bluntly, there is really no standard answer to weight management. What works for others may not work for you. You can’t just eat boiled vegetables all your life, right? There is no need to worry about whether the scale will fall off quickly or not, and there is no need to be anxious because of an occasional hot pot meal. The best plan is the plan that can make you stick to it comfortably for more than half a year. Oh, by the way, don’t forget, the healthy weight loss rate is 0.5-1kg per week. If someone tells you that you can lose 5 kilograms in a week, it is either because of water loss or because they are exchanging your health for the speed of the scale. Don’t believe it.