Slimming battle! Nutritionists share 3 healthy weight loss tips to get rid of your big belly and avoid gaining weight again

When it comes to losing weight, most people hope to do it as quickly as possible! However, nutritionists remind us that if you pursue quick results in weight loss and adopt drastic methods such as dieting, fasting, or even single food diet, you will not only easily gain weight again in the long run and cause the yo-yo effect, but it may also ruin your health. In fact, to successfully lose weight, just remember these 3 principles and follow them step by step. Getting back to a beautiful figure is not as difficult as you think!

Do you have obesity problem? Being overweight not only affects your appearance, but also increases your risk of chronic diseases.

But what exactly is considered obesity? Song Mingxian, a nutritionist at Taichung Tzu Chi Hospital, said that the definition of "obesity" varies depending on the country and region. In Taiwan, according to the "107-year Evidence-Based Guidelines for the Prevention and Control of Adult Obesity" issued by the Ministry of Health and Welfare, a body mass index (BMI) of 24 is considered overweight, 27 or higher is considered obese, and 35 or higher is considered severely obese.

※Body mass index (BMI) is calculated by dividing weight (kg) by height (m) squared.

Especially with the advent of industrial and commercial society, the fast pace of life has made modern people's lifestyle generally tend to eat out and lack exercise. Coupled with improper diets such as refined high-sugar and high-fat diets, long-term imbalance in nutritional intake will naturally lead to obesity problems that are harmful to health.

Obesity not only affects appearance, nutritionist Song Mingxian pointed out that from a health perspective, overweight and obese people are more likely to suffer from chronic diseases, such as high blood pressure, hyperlipidemia, cardiovascular disease, diabetes or cancer, and will significantly increase the patient's mortality rate and the incidence of other complications. Therefore, even if it is not for appearance, you should lose weight moderately for health improvement.

Nutritionists share 3 healthy weight loss tips to help you get rid of your belly and avoid gaining weight again

In view of the increasingly serious obesity problem among modern people, coupled with the excessive number of improper weight loss methods circulating in the market, in order to prevent people from falling into the misunderstanding of weight loss, nutritionist Song Mingxian specially proposed 3 healthy weight loss principles for people to use as a reference for health care:

Principle 1: Balanced nutrition:

It is very important to eat regular amounts of food for three meals a day and develop a healthy eating pattern of balanced diet. It is recommended to control daily calories between 1200 and 1800 calories, or reduce 500 to 750 calories per day, and consume six major food groups in a balanced manner, including vegetables, fruits, unrefined whole grains and other natural ingredients.

Secondly, drink more boiled water, avoid sugary drinks, limit the intake of high-energy-density foods (such as cakes, fried chicken, ice cream and other high-sugar, low-fiber, high-fat processed foods), avoid processed meat products, and reduce the consumption of high-salt and salted foods.

Principle 2 / Appropriate exercise:

Sufficient activity is the key to preventing weight gain and maintaining a healthy weight! Those who want to lose weight should exercise continuously every day. It is recommended to exercise for at least 30 minutes a day and increase physical activity to burn calories. If your daily life is really too busy and you can't spare 30 minutes, you can also refer to small amounts of frequent exercise (10 minutes each time, about 40 minutes accumulated per day), which will also have good results.

Principle 3: Perseverance:

Take action, perseverance and persistence to change unhealthy lifestyle habits. Weigh yourself at a fixed time every day to monitor weight changes and remind yourself to maintain a healthy weight. When you gain weight, immediately review your diet and activity level, and try to follow the “eat smart, move happily” tips to avoid becoming overweight or obese.

[Nutritionist's Tips]:

Finally, nutritionist Song Mingxian also reminded that if people feel that the weight loss process is long and endless when continuing to follow the above three principles, they should not give up in a hurry. Seeking the assistance of professional doctors and nutritionists at the right time, further assessing your physical condition, and consulting expert advice are also good ways to make the journey of weight loss smoother.