What is the biggest secret of diet control? The answer is-no secrets!
All methods of diet control are essentially based on the same principle-to achieve calorie deficiency. When you eat less than you consume, you will naturally lose weight.
No matter how hyped the various ways to lose weight and control diet, their ultimate goal is the same. It’s just that some methods are more radical, some will make you eat less or add something to your diet, some will use some products to achieve calorie deficiency, and some will even limit your eating time. But in the end, it is all about achieving insufficient calories.
”Then why did I not achieve the results I want?” Because although the diet has not changed, the body will adjust and change itself. So if you want to lose weight, you need to change your diet, exercise plan and other things that need to change as you progress.
This is why many people go on a diet repeatedly. They think they have failed, but in fact their method is wrong.
Understanding the mechanism of weight loss is the first step in deciding which diet you should use.
By now, you should have realized that the methods may change all the time, but they are not magical. Only by sticking to a reasonable plan can you achieve your short-term or long-term goals.
When you want to travel, what is the first thing you do? Of course it is planning.
You know where your destination is, so you need to plan the best route to your destination before you leave. The same goes for dieting. You know your fat loss goal at this stage, and you also know that this is just a one-stage task, because you can’t lose fat forever, otherwise you will become thin and lose phase! So you also need to know when you will not lose weight (or if it is a long process, you can add one or two rest periods to your plan), and know how your daily intake needs to change as your weight changes.
You can specify long-term and short-term goals based on the principle of “smart”:
has a time limit
Setting goals can help you give feedback on a regular basis, and it can also motivate you to move forward when you find it difficult to eat.
choose the right diet plan
There are good and bad dieting methods. There are thousands of dieting methods on the Internet for you to choose from, but many have some wrong, misleading content or exaggerated results (especially those that require the use of weight loss products such as herbal tea). Some of them may even be harmful to health. Many women leave their holidays because of the wrong way to lose weight, and some suffer from eating disorders. In short, the wrong way makes people vulnerable.
So when you choose a diet method, you need to consider the following: How much patience can you have with the same method?
Do I want a radical short-term method that may affect my athletic performance, or a relatively mild long-term method that has little effect on my performance?
Is there anything I can’t change? (Evening appointments, family gatherings, etc. When you cannot eat according to the recipe)
Do I accept the plan to limit what or when to eat?
If I want to use weight loss pills together, is it safe?
If I stick to this method, do I think I can achieve the desired goal?
customize your own plan
Although there are countless dieting methods on the market, they are certainly not as tailor-made for you. Designing your own diet plan can make it more suitable for your living habits and laws, and choosing an existing plan will force your life to fit the plan, which will definitely be more unstable in comparison.
When you want to customize your own diet plan, there are many things to consider (such as those mentioned above). For most people, the following key factors for successful short-term and long-term weight management (supported by more and more research) will lay the foundation for your success.
Knowledge is energy recording and tracking calorie intake
Any diet that promotes weight loss will pursue calorie deficiency. In other words, we absorb less energy from food than we consume. This causes the body to break down existing nutrient reserves and use them as fuel, which can lead to weight loss (better fat loss, but this depends on training, lifestyle and your diet).
When you first start a diet, creating a calorie deficit is a fairly simple task-you just need to eat less than before. It’s like throwing a dart at a barn door—it was a big target to aim at in the beginning. But with the improvement of diet, the goal is getting smaller and smaller, which requires our methods to be more precise.
If you start to lose weight for the first time, even something as simple as managing your diet can bring great success. A simplified method of share management is to use your hand as a reference for the size of the component. You can try the following rules to determine sharing:
Use your palm to decide how much protein to eat
Use your fist to decide how much vegetables to eat
Use the portion in your hand to decide how much carbs to eat
Use your thumb to decide how much fat to eat
Tracking your calorie intake in the form of software or food diary is a good way to improve your accuracy. Not only can it help you reach a calorie deficit, it can also let you know what may be missing in your diet. It can also help you determine whether your approach is too aggressive or mild.
It is important to note that you should avoid being a “perfectionist”. If you have social activities, set yourself a range of calorie fluctuations and stay flexible. From a physical point of view, taking a day or night rest will not affect you, but it will have a great impact on your psychology. Focus on food types
The choice of food is also very important in weight loss. From reducing hunger to increasing energy levels, reducing body fat and even increasing muscle, food choices can be said to be as important as calorie deficiency.
The main nutrient in our diet is protein, which will provide the greatest benefits for everyone.
Research has shown that protein can not only help you increase satiety and regulate blood sugar, but also protect your lean muscle during dieting. The higher the muscle content, the higher the metabolic rate and the faster the metabolism, the easier it is to lose weight.
Research also shows that in the short and long term, a high-protein diet is more effective in losing weight than a low-protein diet.
Fiber is another effective weight loss tool. When the fiber content in our diet increases, we usually feel fuller, which is more conducive to our weight loss.
Some types of fiber will “absorb water” and “swell” like a sponge, which can simulate the effect of eating a lot of food and trigger a series of hormone signals to tell the brain that you are full. Other types of fibers form a gel-like substance that can slowly transform in the intestine. These fibers can not only remove harmful dietary cholesterol in the intestines, but also help to better regulate blood sugar. When our blood sugar is better controlled, we will not feel tired, and we are less likely to eat high-calorie foods rich in additional sugars.
So in order to ensure that you get enough fiber (and a range of other beneficial nutrients, minerals and anti-inflammatory compounds), increasing your intake of fruits and vegetables is a good way. Fruits and vegetables are also typical high-calorie foods. They are big but low in calories (this is a great way to save calories!).
Research has shown that even increasing the intake of fruits and vegetables without reducing the total food intake can make people lose weight and help maintain weight loss.
to sum up
Prepare in advance and get twice the result with half the effort. This old adage cannot be used to lose weight-it is important to know your goals before you start a diet. If you don’t know where you are going, you don’t know when you will get there. Of course, you can’t just diet forever. Once you know what you want to achieve, you can start to narrow it down and see which method is best for you.
You can consider your lifestyle, schedule, your patience and all other necessary considerations, and then choose the method that suits you best. You may have to try a few times to find the right one.
Alternatively, you can customize a plan for yourself, focus on previous successful experiences, and design your diet around your own lifestyle, instead of adjusting your lifestyle around diet. Know what you want to achieve, choose or design a method, plan the results after dieting. This is the way to achieve permanent success.