Do these 10 things to lose weight and never gain it back!

1. Evenly distribute the three meals, with breakfast being the most important

"Eating very little for dinner" is something only weight loss experts can do. Therefore, I recommend distributing the amount of food you need throughout the day evenly, and then gradually increase the size of breakfast and decrease the size of dinner. If you think about skipping dinner or eating very little from the beginning, you will not be able to sustain it and will fail to lose weight.

2. After overeating, never starve yourself on purpose

Many people will deliberately starve themselves or eat less after overeating, thinking that this will reduce calorie accumulation. However, they do not realize that this eating habit will reduce the "basal metabolic rate", making them fatter the hungrier they are, and stimulate the secretion of large amounts of gastric acid, causing diseases such as gastroesophageal reflux disease. Therefore, you should still eat the next meal after overeating, even if it is just a small meal, which is healthier than going hungry.

3. Develop a habit of recording your food intake

If you eat whenever you want, you will not know "how much did you actually eat?", "what did you eat?", "was the nutrition balanced?" Therefore, I suggest that you keep a food diary. Just by looking at the food diary, you can see at a glance whether there are problems with your eating habits, which can help improve wrong habits.

4. Don’t eat sweets after meals to avoid fat accumulation

Our bodies use "sugar" as a source of energy. Therefore, if we eat high-sugar food after a meal, the food we ate before will easily be stored as body fat. Based on this principle, if you change the order of eating to dietary fiber (raw foods, fermented foods, cooked foods) → protein (either plant or animal) → carbohydrates, it will help to lose weight and avoid fat accumulation.

5. Take at least 20 minutes to eat and chew slowly

It takes at least 20 minutes from the start of eating to the time you feel full. Once you eat too fast, the food will be finished before your brain receives the message that it is full, and you will immediately want to eat other foods, leading to overeating or binge eating. Therefore, chewing slowly can help the brain produce a sense of fullness. Remember, your brain isn't your stomach that makes you feel full.

6. Eat less rice with soup and reduce salt intake

Whether clear or thick, seasoned soups often contain too much sodium. In addition, if we soak rice in soup, the rice will dilute the saltiness of the soup, making us unable to feel the saltiness, resulting in excessive sodium intake and increasing the burden on the body. Too salty food will change our appetite and increase our appetite. Eating rice soaked in soup is not good for the body. It is recommended to eat less so that you can lose weight healthily.

Item 7: Use small-sized bowls, chopsticks and spoons to reduce food intake

Replacing the bowls, chopsticks and spoons you usually use with smaller children's sizes can create a visual illusion, giving you a sense of fullness and helping you regulate your meal size.

No. 8: Eat more dietary fiber to effectively prevent constipation

"Dietary fiber" is rich in nutrients, can easily make you feel full, can effectively prevent and solve constipation, and promote intestinal peristalsis. Whether you are losing weight or not, eating more is good for your health.

9. Balanced protein intake helps muscle building

If you want to lose weight successfully, "muscle" is the key to success, and the raw material for building muscle is "protein". As long as you have muscle in your body, you will look thinner even if you don't lose weight. In addition, essential hormones for the human body, such as melatonin, which contributes to mental health, and serotonin, also rely on protein production. Therefore, it is important to have a balanced protein intake every day.

10. Eat more high-quality carbohydrates, such as brown rice and sweet potatoes

If the body's carbohydrate stores are insufficient, it will lead to overeating or binge eating. Therefore, please try to avoid eating monosaccharide carbohydrates that are easily and quickly absorbed, and consume more complex polysaccharide carbohydrates, such as unrefined foods such as sweet potatoes, brown rice and barley.

This article is from Caishi Culture "I lost 50 kilograms and won't gain weight again! 》