Nutritionist dismantles 5 fallacies in losing weight, making it easy to lose weight without difficulty

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After the holidays, your weight reaches a new high at any time, and it’s time to start a new round of weight loss plan! I believe that many people with weight loss experience have regained the weight after losing weight for a short period of time.

In order to successfully lose weight, do you have to completely give up carbohydrates and snacks? Is eating out three times a day dooming you to failure in losing weight?

(Hong Kong News) A nutritionist pointed out that many people have the following five common fallacies about weight loss. It turns out that as long as you adhere to these five tips and habits, you can easily lose weight without difficulty!

Urban people live a busy life, with long working hours and lots of dinner parties. However, lack of exercise will naturally lead to weight loss. Even if you can successfully lose weight, the weight will rebound soon, which can easily make people discouraged! Is there any way to make the effect last? Refer to Yu Sixing, Coordinating Director of the Nutrition Department of Sanatorium & Hospital, to dismantle the fallacies of weight loss and weight management, and re-formulate a weight loss plan!

The weight goes up and down, which hurts the body and makes me sad.

Is it really impossible to successfully lose weight without regaining the weight? If you don’t completely abstain from carbohydrates, snacks, and eat out, are you doomed to lose weight? There are the following common fallacies about weight loss. Let’s watch a nutritionist break them down one by one and share their weight loss tips!

1. Common myths about weight loss: Do you need to completely quit high-calorie foods such as snacks?

Yu Sixing said that the causes of obesity are different for everyone. Repeated failure to lose weight or a weight swing effect will only hurt the body and make you sad. Therefore, the first step to successfully lose weight is to find out the cause. Only the right medicine can be prescribed to determine the cause of obesity.

“Many people use the wrong method to lose weight, such as excessive dieting, which is hard and unsustainable. It may even have a bad impact on the body and increase the risk of cancer and heart disease. For example, a person who loves to eat snacks will not lose weight when losing weight. If you give up snacks completely during this period, and then start snacking again after you achieve some results, your poundage will inevitably increase.”

She pointed out that most of the reasons for persistent obesity are due to the lack of real improvement in eating habits. As long as reducing the intake of 500 calories a day can help lose weight. “What’s more important is to develop a healthy lifestyle, including a healthy and balanced diet and moderate exercise. If you can persevere, it is not difficult to lose one to two pounds a week.”

Excessive dieting causes slow metabolism

2. What are the five “rules” for effective long-term weight management?

Yu Sixing explained that many people encounter a plateau during weight loss, mostly because their motivation and determination decrease over time and they fail to follow dietary recommendations. For example, the daily calorie intake is lower than recommended by nutritionists, or due to excessive intake of calories. Dieting causes your metabolism to slow down, leading to a plateau where your weight loss stops.

According to research, people who effectively manage their weight in the long term generally have the following five traits or habits, including:

Weigh on the scale regularly to monitor weight changes

1. Keep a food diary

2. Follow a low-fat diet

3. Eat more vegetables every day

4. Control portion size

She emphasized that weight loss should be gradual and healthy. If the speed is too fast, fat loss will also lead to muscle loss, and may even lead to nutritional deficiencies. Even if the pounds fall, it will affect metabolism. When there is not enough exercise, the weight will decrease. Chances are it will rebound, and most of the accumulation is fat, and people will become swollen. In addition, losing weight becomes more difficult as you age.

Establish healthy eating and exercise habits

Yu Sixing, Coordinating Director of the Nutrition Department of Sanatorium & Hospital, emphasized that there is no shortcut to losing weight. The most important thing is to establish healthy eating and exercise habits and control the daily caloric intake, so as to successfully lose weight and keep the weight from regaining weight.

3. Do you need to take a “holiday” during the weight loss process?

Yu Sixing said that there is no shortcut to losing weight and there is no need to rush. The most important thing is to maintain a cheerful and satisfied state of mind so that the weight loss plan can be sustained. When formulating a weight loss plan, take one or two meal “holidays” per week.

Take people who like to eat snacks as an example. If snacks are completely eliminated from the menu, the compliance of those who want to lose weight will be reduced. Therefore, during the weight loss period, snacks can be given a “small quota” and the daily snack calories should be limited to 100 calories. , for example, 1 small bag of potato chips or 2 pieces of chocolate, etc.

She laughed and said that occasionally enjoying your favorite food will not affect your weight loss progress. On the contrary, excessive dietary restriction will make weight loss more likely to fail, and may even lead to overeating and weight regain.

Maintain the principle of more vegetables and less meat in every meal

4. To lose weight, you have to give up carbohydrates and cut out fats and “eat poorly”?

Losing weight is not necessarily about “eating poorly”. Yu Sixing believes that during weight loss, it is also necessary to maintain adequate nutrition. For example, every meal should have vegetables, carbohydrates, protein, etc. Maintaining the principle of more vegetables and less meat is not Frying cooking methods need to be completely avoided.

In addition, adequate hydration is also necessary. People who like to eat hotpot can choose clear soup base, leaner meat or seafood. They can enjoy the fun of hotpot and eat healthily at the same time. If you don’t want to overeat, remember not to eat too fast to give your body enough time to digest and make your brain feel full.

5. Eating out is destined to fail in losing weight? What are some meal selection suggestions?

Many office workers eat three meals a day outside. What are the healthier choices for ordering food? Yu Sixing suggested that if you eat in a tea restaurant, you should try to avoid fried noodles and rice that are high in oil. You can consider steamed meat cakes, steamed fish or fried chicken fillets with celery, etc.; for Western-style fast food, you should avoid fried foods such as Fried fish or chips, fattening sauce, and choose sugar-free drinks; for noodles, you can choose wonton noodles, beef tendon rice noodles, fresh beef noodles, clear soup noodles, or Vietnamese beef noodles; for barbecue noodles, you can choose Eat barbecued pork, skinless white-cut chicken or roast goose with rice, but remember to remove the juice; Japanese food such as sushi and soup udon are relatively healthy choices.

If you are not full enough, you can add a plate of vegetables or salad to increase and prolong the feeling of satiety. In fact, in recent years, many restaurants have launched healthy meals, with more and more choices. As long as you persevere, you can successfully lose weight.

Don’t “eat from beginning to end” when attending a banquet

She reminded that it is ideal to eat as little noodles as possible. If attending social events or banquets, avoid eating from beginning to end, and avoid eating rice, noodles and desserts that are served at the end.

She emphasized that the role of a nutritionist is to help people lose weight master the correct diet and lifestyle, including the amount of exercise, then choose suitable foods and calculate calorie intake to formulate a personalized meal menu, then set goals and regularly review the progress, and gradually Implement to achieve long-term weight control results.

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