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What is the biggest secret of diet control? The answer is-no secrets!
All methods of diet control basically follow the same principle-to achieve insufficient calories, when your intake is less than your consumption, you will naturally lose weight.
No matter how pretentious the various weight loss and diet control methods, their ultimate goal is the same. It's just that some methods are more radical. Some methods will let you eat less or add something to your diet. Some people will use some products to reduce calories, and some will even limit the time you eat. But in the end, all this is to reduce calories.
Then why didn't I get what I wanted? "Because although the diet has not changed, the body will adjust and change on its own. So if you want to lose weight, you need to change your diet, exercise schedule, and other things that need to change as you progress.
This is why many people go on a diet again and again.
Understanding the mechanism of weight loss is the first step in deciding what diet you use.
You should now realize that this approach may be changing 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, a plan must be made.
You know what the destination is, and you need to plan the best route to the destination before you leave. The same goes for dieting. At this stage, you know your weight loss goals, and you know that this is only a phased task, because you cannot lose weight forever, otherwise you will lose weight! So you also need to know when you won’t lose weight (or, if it’s a long process, add a break or two to your plan), and know how your daily intake needs to change with weight Variety.
You can specify short-term and long-term goals based on the "SMART" principle:
Time limit (time limit)
Setting goals can help you give feedback on a regular basis and inspire you to keep going if you find it difficult to diet.
Choose the right diet.
Among the many dieting methods, there are good and bad. There are thousands of dieting options online, but many have false, misleading content, or exaggerate the results (especially those that require weight loss products, such as herbal teas). Some may even be harmful to the body, and there are many women who lose weight on statutory holidays because of the wrong way to lose weight, eating disorders, in short, the wrong way to lose weight may make people vulnerable to injury.
Therefore, when you choose to diet, the following are things you need to consider:
How much patience can I have?
Do I want a radical short-term approach that may affect my athletic performance, or a relatively mild and long-term approach that has little effect on my performance?
Is there anything I cannot change? (Evening appointments, family gatherings, etc.) There you can’t eat according to your eating habits.
Can I accept a plan that restricts what I eat or a plan that restricts when I eat?
If I want to use weight loss pills at the same time, is it safe?
If I insist on doing this, do I think I can achieve what I want?
Tell yourself your plan
Although there are countless dieting methods on the market, they are certainly not as suitable for you as the custom model. Designing your own diet plan will make it more in line with your habits and rules, and choosing an existing plan will force your life to adapt, which will inevitably be more unstable.
When you want to customize your diet plan, you have many things to consider (for example, you mentioned earlier). For most people, the following are the key factors for successful short-term and long-term weight management (supported by more and more research) that will lay the foundation for your success.
Knowledge is energy recording and tracking calorie intake
Any diet that leads to weight loss will result in a lack of calories. In other words, we absorb less energy from food than we consume. This causes the body to break down existing nutrient reserves as fuel, thereby reducing weight (fat is best, but this depends on training, lifestyle, and diet).
When you first start dieting, 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 only needs to aim at a big target at first. However, with the improvement of diet, the goal is getting smaller and smaller, which requires our methods to be more accurate and accurate.
If this is your first time starting to lose weight, even a simple thing, such as managing your diet, can bring great success. A simplified way of sharing management is to use your hands as a reference for your weight. You can try to use the following rules to determine your weight ratio:
Use your palm to decide how much protein to eat.
Use your fist to decide how much vegetables to eat
Use the palm of your hand to decide how much carbs you should 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 very accurate way to improve your accuracy. Not only can it help you reduce calories, it can also let you know what may be missing in your diet, and it can also help you determine whether the approach you are taking is too aggressive or too gentle.
It is important to note that you should avoid being a "perfect person". If you have social activities, set yourself a series of calorie fluctuations and stay flexible. From a physical point of view, a day or night of rest has no effect on you, but it can have a significant effect on your psychology.
Pay attention to the type of food
Food choices are also important for 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 bring the greatest benefit to everyone.
Studies have shown that protein can not only help you feel fuller, better regulate blood sugar, but also protect your lean muscles when dieting. The higher the muscle content, the higher the metabolic rate and the faster the metabolism, the easier it is to lose weight.
Studies have also shown that in the short and long term, high-protein diets are more effective than low-protein diets in weight loss.
Fiber is another effective weight loss tool. When the fiber content in the diet increases, we usually feel fuller, which is more beneficial for our weight loss.
Some types of fibers absorb water and "swell", such as sponges, which simulate the effect of eating a lot of food and trigger a series of hormonal signals to tell the brain that you are full. Other types of fibers form a gel-like substance that can be in the intestines. The path changes slowly. These fibers not only remove harmful dietary cholesterol from 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 added sugars.
Therefore, in order to ensure that you get enough fiber (and a series of beneficial nutrients, minerals and anti-inflammatory compounds), increasing the intake of fruits and vegetables is a good way. Fruits and vegetables are also typical high-calorie foods, eat more but low in calories (this is a good way to save calories!).
Studies have shown that even without reducing the total food intake, increasing the intake of fruits and vegetables can reduce weight and help maintain weight loss.
An old adage is: Before losing weight, half the effort can get twice the effect. Losing weight is very important. Know your goals before starting a diet. If you don’t know where you are going, you don’t know when to go, and of course you can’t go on a diet forever. When you know what you want to achieve, you can start to narrow your goals and see which is best for you.
You can consider your lifestyle, timing, patience and all other necessary considerations, and then choose what you think suits you best. You may have to try a few times before you find the right person.
Or you can tailor a plan for yourself, focus on previous successful experiences, and design your diet around your lifestyle instead of adjusting your lifestyle around it. Knowing what you want to achieve, choosing or designing a method, and planning the outcome of a diet, this is how you can achieve permanent success.