Dinner determines your weight and lifespan. If you always indulge in rich and fatty foods, overeating and overdrinking, it’s easy to gain weight and develop conditions like high blood lipids, increasing the burden on your body and affecting your lifespan.
Having a proper dinner can help you steadily lose weight without even realizing it! Weight loss tips from someone who’s been there: Stick to 5 dinner principles for easy weight loss the next day!
1. Control calorie intake, eat until 70% full:
Approximately 30% of your total daily calorie intake should come from dinner. For example, if you consume 1500 calories a day, aim for around 450 calories for dinner.
Opt for light cooking methods like steaming, boiling, or salad preparation for dinner. Reduce intake of oil and salt to avoid a heavy, greasy meal.
Have a glass of water before the meal to feel full, and follow the 70% full rule for dinner. Stop eating when you feel about 70% full to prevent overburdening your digestive system and reduce calorie intake.
2. Include quality protein:
Protein increases satiety and boosts metabolism, aiding in calorie burning. Avoid high-fat cooking methods and fatty meats, opting for lean protein sources like chicken breast, fish, and shrimp. Aim for 100-120g per meal.
3. Eat a variety of vegetables:
Base your dinner around vegetables like cabbage, broccoli, tomatoes, winter melon, celery, lettuce, and pak choi. These fiber-rich vegetables are low in calories, aid digestion, and help eliminate waste from the body. Aim for 200-300g of vegetables for dinner.
4. Reduce refined carbohydrates:
Cut back on refined carbs in dinner, especially white rice and flour, replacing them with whole grains like sweet potatoes, corn, etc.
Include a fist-sized portion of staple food for dinner, or half a fist for smaller individuals. Opt for whole grains and starchy foods rich in dietary fiber for satiety and better digestion, preventing rapid blood sugar spikes.
5. Say no to late-night snacks:
Have an early dinner, ideally finishing dinner about 3 hours before sleep, allowing your body time to digest and metabolize, preventing food accumulation.
Avoid snacking after dinner to prevent extra calorie intake, giving your digestive system a rest. Burning fat continuously during sleep requires avoiding additional food intake.
If you adhere to these 5 dinner principles, along with regular exercise and a healthy routine like a 15-minute walk after dinner and aiming to sleep before 11 p.m., you’ll see a difference in your weight the next day.
