The first thing is to have a balanced diet.
Losing weight means controlling your staple food intake and limiting your sweets.
If you previously had a large appetite, you can gradually reduce your staple food intake by 50 grams per meal. Gradually control your staple food intake to around 250-300 grams. Staple grains such as wheat, rice, and some miscellaneous grains are acceptable, but the quantity must be strictly limited; cultivate the habit of eating until you are only 70-80% full. Minimize or avoid foods high in starch and sugar, such as sweet potatoes, potatoes, lotus root starch, jam, honey, candy, candied fruit, malted milk powder, and fruit juices. Also, limit foods high in fat, such as peanuts, walnuts, sesame seeds, various animal oils, butter, and fried foods. For side dishes, choose lean meat, fish, eggs, soy products, and vegetables and fruits with lower sugar content.
The second method is to lose weight through dietary fiber.
Fiber can hinder food absorption. It absorbs water and swells in the stomach, creating a larger volume and a feeling of fullness, which helps reduce food intake and thus aids in weight control. Eating fiber-rich foods allows for better digestion and absorption within a certain timeframe, followed by waste excretion. People who consume more fiber chew their food more, slowing down their eating speed and allowing the small intestine to absorb nutrients more slowly, preventing a rapid rise in blood sugar levels. Because dietary fiber promotes intestinal peristalsis, consuming large amounts naturally reduces constipation and lowers the incidence of colorectal cancer. Therefore, obese individuals should consume more fiber.
Thirdly, rapid weight loss: a "new dietary revolution" based on high protein.
Principle: High-carbohydrate foods cause obesity, uncontrollable hunger, and cravings. Therefore, restricting carbohydrate intake while consuming plenty of high-protein foods can help with weight loss and maintain a slim figure. This diet plan lasts for two weeks. During the 14-day plan, you can only eat moderate amounts of vegetables, but you can eat enough dairy, eggs, meat, and fish. This puts the body into a state where it relies on fat for energy rather than carbohydrates.
Fourth is using vinegar for weight loss.
A vinegar craze has swept across China and the world; in the US and Japan, obese individuals are reportedly using vinegar for weight loss. Vinegar contains volatile substances, amino acids, and organic acids. Reports indicate that consuming 15-20 ml of vinegar daily can have a certain weight-loss effect. In recent years, Japan has produced a "brown rice vinegar essence," a convenient solid granule for easy carrying and consumption; taking 20 granules daily can result in noticeable weight loss within a month. A health vinegar produced in Shanghai is also considered effective. In daily life, vinegar can be consumed in many ways: as a dipping sauce, in salads, or added to soups to enhance flavor.
Fifth, drink water or soup in moderation to lose weight.
Drinking water is an essential need in daily life. In summer, watermelon and tomatoes can be eaten to quench thirst. Watermelon juice and winter melon soup can also promote urination. Excessive water restriction can disrupt the secretion of sweat glands in obese individuals, hindering body temperature regulation. In particular, concentrated urine and difficulty in eliminating metabolic waste can cause symptoms such as thirst, headache, and fatigue. Drinking adequate water replenishes fluids and regulates lipid metabolism.
Drinking soup regularly is good for your health. Studies have found that soup is a good appetite suppressant. Therefore, some obese people use soup to lose weight. Drinking more soup with meals can reduce the intake of staple foods, thus achieving weight loss.
The sixth is slow eating for weight loss.
Slowing down your eating speed can help with weight loss. Japanese researcher Nakamura observed that obese men finished the same amount of food in 8-10 minutes, while underweight men finished in 13-16 minutes. He also investigated the number of chews per bite: obese men chewed 7.7 times, obese women 8.1 times, while average men chewed 8.9 times and average women 9.4 times. He then conducted a weight loss experiment using slower eating speed, finding that obese men lost 4 kg in 19 weeks, and obese women lost 4.5 kg in 20 weeks. Nakamura pointed out that when food enters the body, blood sugar rises; when blood sugar reaches a certain level, the brain's appetite center sends a signal to stop eating, often because too much food has already been consumed. Therefore, eating quickly can lead to obesity. Slowing down eating speed can effectively control food intake and promote weight loss. Therefore, it is important to chew food thoroughly.
The seventh principle is the three principles of easy weight loss.
When it comes to weight loss, most people probably think of dieting and exercise first. Either they're starving every day, feeling dizzy and lightheaded, or they're exhausted and sweaty. Do you know of a weight loss method that doesn't require dieting or exercise?
1. Arrange three meals reasonably.
For breakfast, eat only high-fiber oatmeal and low-fat milk. This will not only help with bowel movements but is also very nutritious and healthy. Save meat and seafood for lunch. For dinner, eat something light, with vegetables making up the majority of the meal.
2. Stand for half an hour after meals.
The biggest reason women gain weight is actually due to neglect. Busy work and studies leave them with no time to properly manage their lives and arrange their diet and daily routine. You can actually stand for at least half an hour after a meal; this can prevent fat accumulation on your lower abdomen and save you the trouble of trying to fix it later.
3. Do not eat 5 hours before bedtime.
One of the biggest taboos when trying to lose weight is eating before bed. When you sleep, your body doesn't need to move, so everything you eat will be absorbed and stored as fat. If you're unbearably hungry, you can only eat small amounts of boiled vegetables or fruit.
As long as you can adhere to these three principles in the long term, you will naturally maintain a slim and beautiful figure while still enjoying delicious food. It's very simple and convenient.
The eighth is physical exercise.
Wear suitable slimming clothes and engage in physical exercise to increase energy expenditure.
The most effective exercise for weight loss is aerobic exercise, especially exercises that burn a lot of calories, such as jogging, hiking, brisk walking, ball sports, and swimming. It is best to complete each exercise session in one go without stopping in between, and each session should burn at least 300 kilocalories. This level of exercise usually causes your heart rate to increase or you to sweat.
Exercise increases the body's metabolic rate, but its effects only last for a maximum of two days. Therefore, the most important thing about exercise is to persevere. If you can't do it every day, you should do it at least once every two days.
For an extremely obese person, even walking can be a huge burden. Therefore, when choosing a type of exercise, it is important to do what you can handle and gradually increase the amount of exercise to avoid overloading the heart and lungs or injuring muscles and joints.
Here are some examples of exercises that can burn 300 kcal:
Jog for 30-50 minutes.
Cycling for 1 hour to 75 minutes.
Walking takes 1 to 1.5 hours.
Swim for 30-40 minutes.
Playing tennis for 45 minutes to 1 hour.
Jump rope for 30-40 minutes.
