weight management diet

Find a mild calorie deficit plan that suits your metabolic level and can be maintained for more than 3 months without any pressure. At the same time, you can ensure the necessary daily nutritional intake. You don't need to pursue a quick weight loss. Only the weight that can be stabilized for a long time will be truly lost.

I have seen too many people just copy the 1,000 calorie diet of Internet celebrities. After eating it for three days, they can no longer bear it. They hold the cream cake until they are full and they are heavier than before. They turn around and call weight management a lie. In fact, the mainstream dietary patterns on the market each have their own applicable groups and disadvantages. There is really no need to take sides. For example, the low-carb/ketogenic diet, which has been popular for many years, cuts out refined sugar and most carbohydrates and relies on fat for energy. It is true that the scale will fall off the scale quickly in the first two weeks. It is especially suitable for a large base of people who have severe insulin resistance and are usually addicted to sugar. But if you have a normal BMI, Girls who are in the middle range and don’t usually exercise much, if they follow the trend of ketosis, there is a high probability that they will have problems such as postponement, hair loss, and inability to concentrate in meetings within two months. Several female Internet operators around me have stepped on this pitfall, and finally added white rice to the diet.

The same goes for the Mediterranean diet, which is generally recognized by the global nutrition community. It has more whole grains, more high-quality fats, more white meat, less red meat and less refined sugar. It not only controls weight but also maintains cardiovascular health. It is a plan with minimal burden on the body after long-term eating. However, the problem is also very straightforward: for most Chinese stomachs who are used to eating stir-fry and noodles, eating olive oil mixed with lettuce and grilled salmon every day is really unbearable. I tried to eat strictly according to the standard for a week, but by the weekend all I could think about was Chongqing hot pot. In the end, I had a solid meal of hairy duck intestines, and the three days of control were directly made up. This kind of plan that cannot be sustained is useless no matter how perfect it is in theory.

Nowadays, the "lifestyle fat loss" that many people recommend is more down-to-earth. To put it bluntly, you don't need to count calories, just change the daily food to a healthier version: milk tea from full sugar to three-point sugar, fried chicken to steamed chicken or peeled roast chicken, rinse the company lunch with warm water before eating to remove the oil, stop eating when you are about 70 to 80% full after each meal, don't take out the potato chips in the drawer when you are hungry in the afternoon, replace it with a small apple or a handful of original nuts. The biggest advantage of this plan is that it is painless. You should have dinner with friends and drink iced drinks when you should, as long as you maintain this rhythm most of the time. This is what my best friend who is 165cm and 130 pounds did. She never went hungry and even ate crayfish once a week. She lost 18 pounds in half a year and has maintained it for almost a year without rebounding. The only drawback is that she loses weight slowly. She may only lose three or four pounds in the first month. People who are impatient will most likely not be able to wait.

As for the hotly debated question on the Internet about "Is the calorie gap a scam?", to be honest, many people essentially consider the calorie gap to be static: you calculate based on the basal metabolism formula that you need to eat 1,500 calories a day, so you eat 1,200 calories every day. After eating for two months, your metabolism is lost, and your basal metabolism drops to 1,100. You still eat 1,200 calories, and of course you don't lose weight. This is not because there is a problem with the logic of the calorie gap, but because you did not adjust according to your body condition. You really don’t need to use a food scale to calculate the gram weight every day. Your body will give you signals whether you will be so hungry that you feel panicked after eating, whether your bowel movements are abnormal the next day, whether you have the strength to work overtime or run two kilometers besides fishing, which is much more accurate than cold formulas.

I have maintained my weight in the past few years and have never given up on any food. I also eat ice cream in the summer, and eat hot-pot meat with friends in the winter. But most of the time, I pay attention to eating more dark green vegetables and avoid those highly processed snacks with more than a dozen additives. My weight has always been stable between 95 and 98 pounds, and there has never been a sudden rise or fall. Occasionally, if you are craving something sweet, you won’t be able to hold it in. Buy the smallest piece of cheesecake and eat 1/3 of it to satisfy your craving. It’s much better than holding it in for half a month and then showing off the whole cake at once.

In the final analysis, weight management diet is to make you feel more comfortable, not to put shackles on yourself. If what you eat makes you feel miserable every day, then even if you can lose weight quickly, you will definitely not be able to stick to it for long. It is better to try several methods, find the one that best suits your taste and life rhythm, adjust it slowly, and take your time. It is much more effective than dieting that is eager for quick success.