In this era where slimness is considered beautiful, everyone hopes to maintain a perfect figure, especially as summer draws near and those extra pounds become more noticeable. Hence, beauty-conscious women are putting in extra effort to slim down.
When it comes to weight loss, the first thing that comes to mind for many is dieting, especially skipping dinner. While this method may lead to rapid weight loss in a short period, the weight tends to bounce back quickly once normal eating resumes.
People who consistently skip dinner are more prone to weight gain, increased risk of gastrointestinal diseases, which is not conducive to overall health. Some even believe that skipping dinner promotes health, but this notion is entirely incorrect.
Why is it necessary to have dinner during weight loss?
People often assume that skipping one meal won’t cause starvation, and many who skip dinner have gradually slimmed down. Yes, weight loss requires dietary control, but it doesn’t mean starving oneself. Blind dieting not only fails to promote weight loss but can also have adverse effects, leading to further weight gain.
From the perspective of traditional Chinese medicine, obesity stems from spleen deficiency creating dampness that accumulates in the body, disrupting internal balance. Skipping dinner without absorbing sufficient nutrients can lead to malnutrition, resulting in a type of low-nutrient obesity. Individuals with weak spleen and stomach function will only become heavier over time.
Furthermore, skipping dinner can lead to increased hunger, causing individuals to overeat during subsequent meals. This often results in excessive calorie intake, leading to weight gain. Therefore, if you want to lose weight, it’s essential to have a proper dinner that is also nutritionally balanced. So, how should one eat dinner for weight loss?
How to eat dinner for weight loss? Remember these 4 tips while eating, and you might end up getting slimmer, fitting into smaller clothing sizes
Consume more vegetables and less meat: Weight loss doesn’t mean not eating at all but eating right. It’s advisable to consume less or avoid heavy meat dishes and opt for a lighter diet. If craving for meat, choose lean meats with high protein content, such as steamed chicken or fish.
Accompany a modest amount of a balanced staple food with some light vegetables for dinner. When selecting vegetables, it’s essential to choose various types to ensure nutritional balance. Following these suggestions might help you slim down gradually and fit into smaller sizes.
Control meal times: Many individuals with weight loss experience are aware that eating after 8 p.m. should be avoided. Ideally, dinner should be consumed between 6 to 7 p.m. and not later than 8 p.m.
This timing ensures that there’s minimal food residue in the stomach during sleep, which improves sleep quality, prevents fat accumulation, and enhances metabolic rates, promoting successful weight loss.
Eating late at night can overburden the stomach, leading to insomnia and disrupting the body’s metabolic rate, hindering weight loss progress.
Stop eating when 50% full: While we usually eat until 70% full, during weight loss, dinner should not exceed 50% fullness.
Around 50% fullness means the basic hunger sensation vanishes, but if you still feel like eating more, it’s advisable to resist the urge. Eating less during dinner might leave you slightly hungry before bedtime; if you can tolerate it, then hold off. If you can’t resist, you can have half an apple instead.
Pay attention to the sequence of eating dinner: Many individuals overlook the order of eating, assuming that the content will be consumed either way. However, for weight loss purposes, the eating order is equally important.
It’s advised to consume vegetables, followed by meat/egg products, then carbohydrates to suppress fat absorption. Starting with fiber-rich foods like vegetables enhances satiety and helps control blood sugar spikes, potentially aiding in weight loss and fitting into smaller sizes.
During weight loss, there are many factors to consider. Adopting a disciplined lifestyle makes weight loss achievable. While many opt to give up staple foods during weight loss, some staples can actually aid in accelerating fat burning without causing weight gain, making it fortunate for those who enjoy them.
List of top staple foods for weight loss, with oats ranking last – if you love them, you’re lucky
Buckwheat: Buckwheat falls under coarse grains and has effective blood sugar control properties, which can contribute to overall health.
Buckwheat also boasts effective fat burning effects that can promote fat breakdown and help with weight loss. Making buckwheat a staple might enhance satiety, reduce other calorie intake, and aid in maintaining a perfect figure, especially if you relish it.
Sweet potatoes: widely cherished for their aroma, sweet potatoes have low fat content, enhance satiety and can assist in weight loss.
For individuals with chronic constipation or experiencing constipation during weight loss, increased consumption of sweet potatoes can help stimulate gut movement and eliminate toxins and waste, amplifying weight loss effects. It’s good news for sweet potato enthusiasts.
Corn: A popular coarse grain, corn is low in calories and brimming with roughage; regular consumption can promote intestinal movement.
Consuming corn in the morning can provide energy and improve satiety, aiding in weight loss. Its weight loss effects are remarkable, helping you steadily shed pounds.
Oats: Familiar to many, oats are indispensable for those aiming to lose weight. Rich in dietary fiber, oats boost satiety and stimulate intestinal movement, flushing out toxins and waste.
Oats also aid in reducing body water retention. Substituting dinner’s main course with oats, coupled with appropriate exercise, can enhance weight loss efforts. When selecting oats, opt for pure oats for optimal weight loss results.
During weight loss, aside from monitoring your diet, incorporating suitable exercise is vital. Physical activity aids in fat burning and consumption during exercise, promoting muscle building, maintaining a perfect body shape, and enhancing personal charm.
