Avoid These Three “Minefields” to Successfully Lose Weight
According to statistical data, the average person consumes 60 tons of food in their lifetime. Unfortunately, many adults exceed the body weight standard or suffer from obesity. If you’re looking to lose weight, it’s important to be aware of three “minefields” in nutrition that could sabotage your weight loss efforts.
The first “minefield” is the insufficiency of food eaten at the three main meals. A weight loss diet doesn’t mean skipping meals or reducing food categories. Instead, it involves reducing the quantity of each meal by 30-50% while ensuring meals are eaten at regular times and include a variety of food categories.
Skipping breakfast, lunch, or dinner is not beneficial for weight loss and can have negative effects. Skipping breakfast can lead to overeating later in the day and potentially cause obesity. It may also increase the risk of gallstones. Skipping lunch can leave you lacking energy for afternoon activities, while skipping dinner can result in overnight hypoglycemia, which can have serious consequences. It’s important to eat three meals a day at fixed times and with set amounts. During weight loss treatment, snacks can be consumed at 10 am and 4 pm to curb hunger and avoid excessive calorie intake.
The second “minefield” for weight loss is fast eating. The correct method for losing weight is to chew leisurely and swallow slowly. When food enters the body, the blood sugar level gradually increases. Once it reaches a certain level, the brain signals to stop eating. Eating too quickly prevents the blood sugar level from rising to this point, resulting in overeating before the brain receives the signal. To strengthen the feeling of satiety, it’s important to extend the duration of meals by chewing and swallowing slowly. Experts recommend chewing at least 25 times per mouthful. Allocating at least 20 minutes for breakfast, 30 minutes for lunch, and 40 minutes for dinner allows enough time to chew food slowly.
The third “minefield” is weight loss through starvation. Starving oneself is not an effective method for losing weight. Instead, opt for foods with fewer calories, such as vegetables and whole grains, which take up more space in the stomach and help stave off hunger pangs. It’s important to avoid drastic reductions in body weight within a short period of time, as it can negatively impact health.
The weight loss process generally falls into three types. The first type involves a stable decrease in body weight, approximately 0.5-1 kg per month. The second type may not show visible changes in body weight during the first 1-2 months, but weight loss accelerates afterward. The third type initially experiences rapid weight loss, even up to 1-2 kg per week, followed by a plateau for a few weeks or months before gradual weight loss resumes. The first type is relatively stable and low-risk, while the third type is the most common. Initially, weight drops quickly due to the loss of protein and water from the body. As the diet progresses, fat consumption slows down, resulting in a smaller decrease in body weight. Once the body starts burning fat, weight loss resumes.
When following a weight loss diet, sudden changes in eating habits, such as reducing food categories or changing meal times, should be avoided. These actions can be detrimental to the diet and may cause individuals to give up due to suffering. Weight loss recipes should be delicious, varied, and low in calories. Unhealthy eating habits should be gradually replaced with rational and scientific ones.
By avoiding these “minefields” and adopting a sensible approach to weight loss, individuals can enjoy a pleasant weight loss journey and achieve their desired results.
How does mindless eating contribute to overeating and consuming more calories than needed?
Ting more time for meals and eating slowly can also promote better digestion and nutrient absorption.
The third “minefield” to avoid is mindless eating. This refers to eating without paying attention to portion sizes or being aware of the signals of hunger and fullness. Mindless eating often occurs when we eat while watching TV, working, or engaging in other distracting activities. This can lead to overeating and consuming more calories than needed.
To combat mindless eating, it’s important to practice mindful eating. This involves paying full attention to your meals, savoring the flavors and textures, and being present in the moment. Tuning into your body’s hunger and fullness signals can help you eat when you’re truly hungry and stop when you’re satisfied. It may be helpful to eat in a calm and quiet environment, away from distractions.
By avoiding these three “minefields” of insufficient food intake, fast eating, and mindless eating, you can improve your chances of successfully losing weight. Remember that weight loss is a gradual process and incorporating healthy habits into your lifestyle is key. Consulting a healthcare professional or registered dietitian can also provide personalized guidance and support on your weight loss journey.
