I had a small bowl of pumpkin sticky rice porridge, the sugar content might be high, does it affect weight loss?
Don't be too harsh on yourself, especially when it comes to weight loss. Cakes, chocolates, hamburgers, and fried chicken can all be eaten in moderation. Weight loss isn't about what you eat; it's about controlling the amount you consume. It's not about the logic that 'eating something will make you fat,' but rather focusing on 'total calorie intake.'If your daily calorie intake is less than your calorie expenditure, your body will accelerate the use of reserve energy as fat for fuel, achieving the purpose of weight loss.Even if you've eaten some high-calorie, high-fat foods, we can make adjustments. For example, reduce the intake of rice, eggs, and meat in the next meal, or reduce the amount you eat in one meal, which can be easily adjusted. It's actually not as complicated as we think. Instead, people who excessively demand themselves during weight loss often cannot get the satisfaction and pleasure from their brains for a long time, which leads to lower control over cravings and easily break through and binge eat a meal.Research shows that the intake of fat and desserts can help improve brain satisfaction, stimulate the release of dopamine in the brain, making us feel happier and more positive, and also make us have more proactive and strict demands on ourselves, which can help us control our cravings.Therefore, occasionally eating a little, or eating a little less of 'junk food,' high-calorie, high-fat food, or your favorite recipes, can actually help with weight loss.
Let's take a bowl of cooked pumpkin porridge, which is made with sticky rice. The calorie intake isn't high, because it's only a small bowl. Sticky rice and pumpkin are primarily carbohydrates, and pumpkin also provides some minerals and vitamins. The sugar content of pumpkin is relatively high, so overall, this small bowl of sticky rice pumpkin porridge can be eaten as a staple food. If you feel stressed after drinking this bowl, you can…Reduce the intake of other staple foods accordingly.For example, if you usually eat a small bowl of rice and porridge for each meal, if you drink this bowl of porridge, you can…change it to eating half a potato and a small piece of corn, without eating rice.Other vegetable, meat and egg dishes can be eaten normally. It's important to maintain a balanced diet and make reasonable food combinations during weight loss. Learn to analyze 'what you ate more,' and 'what you ate less,' and make appropriate adjustments. For example, if you couldn't resist eating a cake (100g, about 200 calories) between meals, the main nutrients of the cake are carbohydrates and refined sugar (glucose). So you can reduce the intake of staple foods in other meals and increase the intake of meat, eggs and seafood.
In general, snacks, candies, chocolates, pastries, etc. are the foods we love to eat. Their main components are 'sugar.' However, they are 'refined sugar,' which can quickly enter the blood and affect blood sugar levels. Rapid fuel supply from sugar also forms 'glycogen' faster. Glycogen can be converted back into glucose for fuel when the body lacks glucose. However, if the body has sufficient energy, they will be converted into fat in the liver. Compared to coarse grains and coarse grains, eating refined sugar and fine foods is easier to gain weight, and the satiety feeling is not as good.During weight loss, choose 'a combination of coarse and fine grains' to eat staple foods, such as adding coarse grains and mixed beans to white rice, replacing starchy foods with starchy foods, and sticky rice pumpkin porridge because the grains have been cooked for a long time and have a high degree of gelification, so the sugar absorption speed is also faster. During weight loss, don't eat too much.
In addition, don't just look at what you eat, but also combine it with exercise to increase your basic metabolic energy consumption. Exercise cannot help us consume a large amount of energy, but the benefits of exercise are obvious, which can help us increase and maintain muscle mass (muscle consumes a lot of energy), improve organ function, and increase basic metabolic energy consumption. Basic metabolic energy increases, meaning that even if we are lying in bed, we consume a little more energy than others. It is recommended to exercise 3-5 times a week for about 1 hour.
