When it comes to weight loss, everyone is well aware of the importance of “controlling diet and exercising”, but there are always some people who, no matter how much they control their diet and exercise actively, the results are not as satisfactory as expected. An efficient weight loss method has emerged—supplementing protein and dietary fiber.
Lean body weight, also known as non-fat body weight, refers to the weight of body components other than fat, with muscles being the main part. Many people consciously eat less meat when losing weight, but if they lack the protein found in meat, it is not conducive to weight loss and may cause muscle loss instead.
Compared to staple foods and fruits and vegetables, protein takes longer to digest in the stomach, sometimes exceeding 4 hours. The body requires more energy to digest protein, which helps boost metabolism. Dietary fiber can increase satiety, reduce appetite, and promote gastrointestinal motility, aiding in reducing fat absorption, which is also beneficial for weight loss. For those looking to lose weight, it is recommended to increase the intake of foods rich in high-quality protein in daily diet, such as fish, shrimp, chicken, soybeans, and more. According to the Chinese Nutrition Society, adults should consume 25-35 grams of dietary fiber daily. Leafy greens, fresh mushrooms, wood ear mushrooms, pumpkins, bitter gourd, radishes, carrots, pears, fresh dates, etc., are all rich sources of dietary fiber.
It is evident that “eating right is crucial for weight loss”. If one avoids eating all types of food, weight loss will not occur, and the effectiveness of weight loss will be greatly reduced. Emphasizing dietary balance and nutritional health is the key to weight loss.
In addition, weight loss enthusiasts should avoid some common misconceptions.
Misconception 1: The faster, the better. Rapid weight loss in a short period can lower metabolic rate, leading to endocrine disorders. Weight loss requires an adaptation process, blindly pursuing quick and extreme thinness is neither scientific nor healthy. The “Guidelines for Food and Nutrition for Adult Obesity (2024 Edition)” issued by the National Health Commission of China emphasizes that scientific weight loss should follow a gradual process. An ideal weight loss target is to reduce current weight by 5%-10% within 6 months, with a monthly weight loss rate of 2-4 kilograms. It is recommended to set a goal at the beginning of weight loss: approximately 0.5 kilograms of weight loss per week.
Misconception 2: Excessive dieting. Many people tend to lose weight by dieting, skipping dinner or even not eating much throughout the entire day. Over-dieting fails to meet the body’s basic nutritional energy needs. A reduced energy intake weakens the immune system, disrupts body functions, and can lead to rebound weight gain once normal eating resumes.
Misconception 3: Dependence on medication. In hospitals, many people inquire about using medication for weight loss. The foundation and key to weight loss lie in lifestyle interventions. As long as one can control diet and engage in active exercise, good results can be achieved. Some obese individuals may need to use medication, but it is crucial to strictly follow medical advice.
In daily life, to achieve healthy, rapid, and scientific weight loss, attention should be paid to two aspects.
First, maintain a balanced diet and control carbohydrates intake. Reduce the consumption of highly processed and low-nutrient carbohydrates, such as refined white rice and flour, sugary drinks, snacks, dried fruits, candies, desserts, etc. Ensure a good mix of staple foods and consider adding various beans like red beans, adzuki beans, oats, black rice, buckwheat, and replacing part of the staple foods with sweet potatoes, yams, potatoes, etc.
Second, engage in regular physical exercise. Walking or light strolls are far from being enough for weight loss. Ensure at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, jogging, swimming, cycling, for at least 30 minutes each day. Choose physical activities that you enjoy, warm up before exercising to prevent injuries, and consider working out at a gym under the guidance of a professional trainer.
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