During holidays and festivals, it's time for all sorts of gatherings, and those trying to lose weight are terrified of gaining weight. Does this mean you have to refuse all meals? Actually, there's no need to hide from delicious food. What makes you overweight isn't directly related to soda, steak, or any single food. As long as you maintain a balance between eating and exercise, you can use some tricks to reduce calorie intake while eating, and then exercise more to burn off the excess calories. Then you don't have to worry about your weight. Let's take a look!
Eating is one way the body takes in energy, while exercise is a healthy way to burn energy and lose fat. The human body is like a balance scale. On one side is eating, and on the other is movement. A balanced diet and exercise, as the name suggests, means finding a balance between food and exercise. Excess energy taken from food should be burned off through exercise, thus achieving a balance in the body's various functions. This healthy lifestyle allows our mind and body to reach a very natural state.
1. No all-you-can-eat option.
There are many options for dining out, but if you're worried about gaining weight, it's best to avoid "all-you-can-eat" options. Why? To avoid accidentally overeating. Also, never let yourself eat until you're completely full; aim for about 70% full. Reducing the portion size can effectively help decrease calorie absorption.
Don't forget that when you consume more calories than you burn, they will be stored as fat in your body. When your body accumulates an extra 7,700 calories, you will slowly gain 1 kilogram. Therefore, if you don't watch what you eat when you go out for meals, it's really easy to gain 1 kilogram by eating at two different places a week. But losing weight is often much more worthwhile than putting in twice the time.
2. Develop a meal plan
Regular gatherings are usually not impromptu invitations, so it's possible to plan your meals in advance. For example, if you have a year-end party tomorrow, you should reduce your food intake for the other two meals tomorrow. In addition, since this one meal often makes your total calorie intake for the day exceed your limit, you should also reduce your intake on other days of the weekend to maintain balance.
The reasonable way to calculate daily calorie intake is: "weight × 30 - 500". For example, if a person weighs 70 kg and does not have a lot of activity every day, the recommended daily calorie intake is 1600 kcal. Do not consume too much or too little, otherwise you will have problems.
3. Drink 2 glasses of water before meals.
While water doesn't burn more calories, it can greatly help you control your food intake. Drinking a glass or two of water before meals can increase your feeling of fullness, quickly reducing hunger and thus helping you eat less. Furthermore, drinking plenty of water and reducing your consumption of sugary and high-calorie beverages is actually one of the simplest and most effective ways to maintain a healthy figure.
4. Try to eat lunch.
Eating these kinds of meals during the day allows for more stable blood sugar and metabolism, and gives the body enough time to digest. Conversely, eating a large meal at night, after deliberately fasting all day to avoid exceeding calorie limits, makes it easier to overeat. Generally, it's recommended to avoid eating within four hours of bedtime to prevent undigested calories from accumulating and causing weight gain.
5. Don't be afraid to make special requests.
When dining out, don't be afraid to make special requests. For example, ask the chef to reduce the amount of dressing in the salad or to use less oil. Don't underestimate these seemingly insignificant requests. Remember, if you reduce your calorie intake a little at each meal, the total amount of calories saved over time will become quite substantial.
6. Chew slowly and thoroughly
If you wolf down your food when dining out, the calorie intake will be even more alarming. Chewing thoroughly is actually the most basic weight loss method. Because chewing takes a lot of time, blood sugar rises rapidly during this period. If you can suppress your appetite, you can effectively prevent overeating.
7. You should eat vegetables before eating meat.
Nutrition experts point out that the recommended intake of fruits and vegetables should be increased in daily diet. The minimum standard is to eat 3 servings of vegetables and 2 servings of fruit per day. It is recommended to eat 5 servings of vegetables and 4 servings of fruit first, because fruits and vegetables can provide fiber and trace elements without adding too many calories.
Therefore, when dining out, be sure to eat plenty of fruits and vegetables, especially large plates of vegetables first, as this helps to increase satiety and prevents you from eating too much other greasy food. As for protein intake, it is recommended to get more protein from beans and fish, so it is better to avoid eating too much meat when dining out.
In summary: As long as you follow the dietary habits mentioned above, you're guaranteed to look beautiful every day.
