Successfully Losing Weight: A Guide for Beautiful Girls (Diet Edition)

Weight loss is about constantly adjusting your body's functions and lifestyle, finding the best diet and exercise for yourself. As long as you develop good habits during the long-term weight loss process, and continue to maintain them after successful weight loss, you can gradually transform from a body that gains weight from drinking water to a body that naturally loses weight without much effort.

Even if you experience seasonal changes, holidays, or illness that cause temporary weight gain, you can quickly lose weight by adjusting your diet promptly.

I. Correct Unhealthy Eating Habits

For example, if you often drink carbonated beverages or alcoholic drinks, eat chips, dried snacks, or sweet treats like pastries and cakes, or eat late-night snacks without a regular diet, then you will have trouble controlling your weight. It's best to completely eliminate these habits.

Don't exaggerate—after my weight loss journey, I never ate barbecue, fried rice, or deep-fried foods. I rarely ate snacks and sweets, and only drank lightly sweetened tea when I went to a tea shop. I always made sure to walk or stand after meals.

7700 kilocalories = 1 kg of fat

That means when you burn 7700 kilocalories, you lose one kilogram of fat. This 7700 kilocalories seems like a lot. When converted into food, it's equivalent to 2.8 kilograms of cream puffs, 2.1 kilograms of custard tarts, 29 cups of 500ml bubble tea, 60 bottles of 300ml Coca-Cola, and 14 pieces of 100g of Belgian chocolate...

Doesn't that make you feel like you're suddenly losing your appetite? When you crave high-calorie foods, tell yourself that if you eat only 'xx' amount of 'xx', you can lose 'xx' kilograms of fat – ha! Soon you'll be a slim and cute girl/guy, what's not to love?

II. Maintain Regular Three Meals

In terms of diet, follow the wisdom of our ancestors—Eat a good breakfast, a satisfying lunch, and a light dinner.Maintain a normal eating schedule and gradually adapt your body to this state.

Always eat breakfast, and eat it well. Pay attention to protein intake. Suggest daily necessities such as boiled eggs and lightly sweetened soy milk.

Because not eating breakfast leads to excessive hunger at lunchtime, which results in eating a lot of food, excessive hunger at lunchtime, and being unable to eat much at dinnertime, creating a vicious cycle.

Lunch should be full, and you should feel satisfied after lunch. Pay attention to a balanced diet of meat and vegetables.

If you want to eat meat, eat it at lunch. Because it can be consumed in the following activity time to burn heat. Don't eat meat frequently, about three times a week at most.

If you're still hungry after lunch, you can eat some fruit or yogurt, or eat a smaller portion before dinner to reduce your hunger.

When eating dinner, if you've eaten normally at breakfast and lunch, then you can eat a light dinner. Eat until you're about seven points full.After 7 o'clock, except for drinking hot water, you should avoid eating anything. However, sometimes you will feel hungry before going to bed, at this time you can drink a low-fat yogurt or eat a banana. Bananas are low in calories and can promote sleep.

III. Balanced Nutrition is ImportantDuring weight loss, pay attention to the intake of protein, dietary fiber, and water, and eat less carbohydrates.Protein is the main material for forming tissues and cells, which maintains cell growth, renewal, and repair, and inhibits the secretion of hormones that promote fat absorption. It also helps eliminate salt and water from the body, thereby eliminating edema. At the same time, protein produces less heat but is needed for muscle synthesis.Poultry, meat, eggs, fish, dairy products, and soy products are all high-protein necessities.

Regarding meat, many people have doubts about whether meat is high in fat. Yes, but consuming a certain amount of fat every day is necessary for maintaining normal growth and development and physical activity. During weight loss, choose boiled or steamed, thinly sliced meat instead of complex cooking methods, remember.The more complex the processing method, the higher the calories.It goes without saying why...)

Common meat recommendations (from highest to lowest): Beef > Fish > Lamb > Chicken > Pork.Dietary fiber enhances satiety, reduces excessive food intake, promotes intestinal motility, and prevents or relieves constipation. Because dietary fiber cannot be digested and absorbed by the human body, it does not produce heat, so you can eat it with confidence, such as...

Mung bean sprouts, oats, brown rice, vegetables, and fruits

are all good choices.Maintaining water intake is well-known. The statement of drinking eight glasses of water a day is not empty talk (of course, for me, an unwilling drinker, it's a bit difficult). Water makes up 60-70% of the human body. During exercise, only 2% of the water is lost, and if the body loses 3-5% of water, the body temperature will rise, the heart rate will accelerate, and attention will also decline. At this time, the body sweats profusely, and electrolytes such as potassium and sodium are lost. These electrolytes are important for maintaining blood osmotic pressure and maintaining nerve excitability. Therefore...

During exercise, pay attention to replenish water, and recommend drinking 50-200ml at a time. But don't drink a lot of cold drinks immediately after intense exercise, as it can cause abdominal pain and diarrhea, and it will also increase the burden on the heart.

Drinking more water also has the benefit of increasing satiety, so you won't feel hungry at any time. Drinking a glass of water or soup before breakfast can help with satiety and promote intestinal peristalsis.

And finally, less carbohydrates. Its sources are mainly plants, such as grains, potatoes, root vegetables, and legumes, as well as sugars. Carbohydrates are converted into glucose in the human body. If the amount of glucose stored in cells is full, excess glucose will be stored as fat. Therefore, eating too much carbohydrate leads to fat gain and can trigger type 2 diabetes. Therefore...

It's essential to stop eating sugar.However, reducing the intake of carbohydrates too much can lead to a lack of nutrients, brain cell damage, and a decline in detoxification and immune functions. It can also negatively affect fat metabolism.The following carbohydrates can be eaten in moderation: rice, oats, corn, barley, purple rice,, millet, quinoa...The USDA recommends that normal people consume carbohydrates at 45-65%, protein 10-35%, and fat 20-35% of their daily intake. This is a healthy range.

What about obese children? Since protein intake increases, they can reduce their appetite and eat less. Here's the recommended ratio:

It can be calculated based on your basic metabolic rate.

For example, if I weigh 47 kilograms and my basic metabolic rate is 1068 kilocalories, then during fat loss, I should consume about 481 kilocalories of carbohydrates, 320 kilocalories of protein, and 267 kilocalories of fat.