Weight loss is an eternal hot topic of this era, in fact, the key to weight loss is only one point, which is to control the total intake of calories, the total intake of calories should be less than the calorie consumption, generally within a day. By controlling the total intake of calories daily, only when the energy intake reaches a negative balance, can fat be utilized to achieve the effect of weight loss. However, reaching this key point is not easy, many friends end up failing after shouting about weight loss for years.
Therefore, I think the following points are still crucial for weight loss, everyone can refer to:
① Have a sense of ritual
If you want to lose weight, you definitely need to strictly regulate yourself. Many friends say they want to lose weight, but may only persist for a day or a week before giving up. There is a common saying: for weight loss to be truly effective, it should last at least three months. Do you have the courage to stick to it for three months? In fact, the ultimate result of weight loss is not just reducing weight, but also developing a long-term healthy eating habit. Even if you don’t deliberately control your diet, you can maintain a good figure in the long run because you have developed a habit. To achieve this effect, you can start by checking the calorie content of foods, planning your daily meals, making some tables for yourself, marking if you meet the required calorie intake each day, and rewarding yourself after a period of long-term adherence. You can also monitor each other with friends, which can provide additional motivation for weight loss.
② Be good at choosing food
Since the goal is to achieve a negative energy balance, allowing yourself to feel full without consuming too many calories, the selection and combination of foods become crucial. Foods that provide a feeling of fullness are typically coarse in quality and rich in dietary fiber. Dietary fiber cannot be digested directly by the stomach, so it increases the digestion time of food and slows down the stomach emptying rate, giving us a good feeling of fullness. Plant-based foods are generally rich in dietary fiber, so increasing the intake of vegetables and whole grains during weight loss is indeed feasible. For example, you can use corn and potatoes instead of refined grains, and supplement your hunger with more vegetables.
Of course, the intake of meat and eggs should not be neglected. When choosing meat, opt for lean meats with low fat content, such as poultry, fish, and shrimp instead of red meats. Choose lean meats to avoid excessive consumption of fatty meats like pork belly. Limit daily meat consumption to within 45-70g. Pay attention to the cooking methods, favoring light cooking methods and avoiding frying and grilling.
③ Ensure adequate sleep
Adequate sleep is very helpful for weight loss. Many studies have found that a lack of sleep can easily lead to the inhibition of central nervous system leptin secretion, causing increased appetite and a constant desire to consume food. This is because the brain senses discomfort in the body, fatigue, dizziness, among other conditions but cannot provide any assistance, so the only way to relieve these symptoms is through food intake. Unknowingly, we may end up eating more than before.
④ Do not rely on sugar substitute foods
Sugar substitute foods are a great choice for people trying to lose weight. Excessive intake of glucose and sucrose can accumulate and eventually be converted into fat. Sugar substitutes use sweeteners instead of sucrose and glucose, still providing sweetness but with very low calories and minimal impact on blood sugar. Many people in weight loss programs rely on these foods, such as zero-calorie cola, sugar-free cookies, and more. However, these sugar substitutes may not necessarily help with weight loss, as many studies have shown that these sweetener foods do not significantly reduce the risks of obesity, high blood sugar, high blood lipids, and may even increase the incidence of stroke and depression. This is because sweeteners still provide a taste of sweetness, but they cannot provide energy like glucose does, which can negatively impact the brain’s reward system. To achieve satisfaction, the brain will increase food intake to reach a balance, leading to eating more and hindering weight loss (sugar substitutes may increase our appetite).
