Having trouble losing weight in summer? 3 tips from a nutritionist to create a "weight loss brain": Create an "effortless" weight loss life
Summer has arrived, and many people are eager to lose weight, but their weight has been stuck. Nutritionist Yu Zhuqing pointed out in a social post that the reason for this phenomenon may be that the correct weight loss knowledge is not truly “deeply rooted in the heart.” Therefore, cultivating a correct “weight loss brain” can be said to be the key to determining the success of weight loss.
What should I do if I am stuck in weight loss in summer? Nutritionist teaches 3 tips to create a “weight loss brain”
How can people who want to stay in shape or lose weight create their own “weight loss brain”? Nutritionist Yu Zhuqing explained that you can first gradually improve your living habits through the following three major goals, thereby improving the efficiency of weight loss:
Improve dietary awareness. Know how many calories your body needs and how many calories are contained in the types of nutrients you consume in your meals. Eating food consciously and eating enough nutrients your body needs is an indispensable first step in losing weight. For example, you should consume enough fruits and vegetables, protein and whole grains at each meal to obtain comprehensive nutrition. In addition, you should avoid picky eaters and reduce the intake of processed foods and sugar during meals.
Changes in dining habits. For example, develop regular meal times and avoid late-night snacks and overeating. Or using a special plate (such as the 211 plate) can also remind yourself whether you have missed any nutrients in the meal.
Set weight loss goals. The setting of goals is not limited to diet, but also in areas such as work, rest, exercise, etc. You can try to make preliminary plans; only with the goals can you know the current weight loss progress and how to correct the problems. This project can use a specific mobile app or smart watch to confirm whether you have achieved your expected goals.
Master the 8 principles of “weight loss brain” in advance to create an “effortless” weight loss lifestyle
In general, nutritionist Yu Zhuqing said that the above three major goals can be implemented through the following behaviors:
Understand nutritional needs: Know how many calories and nutrients you need.
Develop dining habits: Develop regular meal times to avoid late night snacks and overeating.
Understand the nutritional value: such as the proportion of carbohydrates, proteins, and fats, so as to choose foods that are truly suitable for you.
Portion control: Use special plates to check whether you are over- or under-daily nutrient intake.
Healthy cooking methods: Foods cooked by steaming, boiling, frying, or roasting are healthier than fried foods.
Set specific goals: Set a daily exercise or weight loss goal and work toward achieving it.
Exercise consistently: Carry out moderate exercise every day, do not seek more but seek continuity, and gradually form a habit.
Maintain the total amount principle: If there is a dinner party that day and cannot be avoided, you may wish to adjust the contents of the other three meals in a timely manner.
Nutritionist Yu Zhuqing pointed out that building your own weight loss brain can make maintaining health as natural as your daily routine. If you can achieve “it can be integrated into the habit without deliberately doing it”, weight loss will naturally become easier. , and easy to persevere. However, seeking professional advice is also an indispensable part. If you have no idea about building a weight loss brain, it is recommended to seek the assistance of a professional physician or nutritionist.
Nutritionist Yu Zhuqing Facebook fan page: Nutritionist Yu Zhuqing
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