During weight loss, many people choose not to eat in a simple and brutal way. Although this method can help you quickly lose weight in the short term, your body will fall into starvation during this process, leading to muscle loss, a decrease in basal metabolic rate, reduced immunity, and it can also affect your endocrine system, causing hormonal imbalances and a series of health issues such as menstrual irregularities and hair loss. Additionally, weight can easily rebound after weight loss.
To lose weight, it’s important to choose the correct and scientific methods to achieve healthy and lasting results. Those who adhere to these five dining principles have all lost weight, easily shedding 20 pounds in three months!
1. Adjust the order of eating
When eating, do not start with high-calorie foods, but begin with low-calorie vegetables, as they are rich in fiber, which can significantly enhance satiety and reduce the intake of other high-calorie foods.
After consuming a large portion of vegetables, then eat protein foods, such as lean meat, fish, shrimp, etc., and finally enjoy your staple food. This approach effectively controls carbohydrate intake, stabilizes blood sugar levels, and suppresses fat accumulation.
2. Use a smaller bowl
We know that smaller bowls have a relatively small capacity; when serving food in a small bowl, it visually appears that there is a sufficient amount of food. This visual satisfaction can, to some extent, reduce your actual food intake.
Multiple studies have shown that people who consistently use small bowls for meals have an average daily caloric intake that is significantly lower than those using large bowls, helping to control weight without intentional dietary restrictions.
3. Eat until you are 80% full
Do not overeat. Eating until you are 80% full is a scientific dietary approach. When you feel that your stomach has filled with a certain amount of food but still has room for more, without the uncomfortable feeling of fullness, this is the ideal state of 80% satiety.
At this point, stop eating; this will maintain energy supply while controlling stomach capacity, preventing overeating that leads to excess caloric intake, thereby aiding in weight control.
4. Walk for 15 minutes after a meal before sitting down
After eating, the body is in the digestion phase, and it’s not advisable to sit immediately. Engaging in moderate walking at this time can promote gastrointestinal motility, accelerate food digestion and absorption, and prevent food from accumulating and converting into fat.
Walking allows the body to gradually transition from a resting state after eating to an active state, reducing the burden on the gastrointestinal system, and also burns some calories, further assisting in weight loss.
5. Eat fruit before meals, not after
Fruits can provide vitamins and minerals and are an essential source of nutrition for fat loss meals. However, it is best to eat fruit before meals during the day, as it increases satiety and reduces the amount of main meals; whereas eating fruit after meals or in the evening is not advisable, as it can lead to additional caloric intake, increase blood sugar levels, and facilitate fat accumulation.
