Hey Lykkers! With spring arriving, many of us are thinking about shedding those extra pounds and feeling great in lighter clothes. However, when it comes to weight loss, it's essential to focus on doing it the healthy, sustainable way.
Recently, the National Health Commission released the 2024 Adult Obesity Nutrition Guidelines, providing us with expert advice on how to approach weight loss with science-backed strategies.
Today, let's break down the key tips from this guide that will help us lose weight effectively, while maintaining our health.
What Should We Eat to Lose Weight?
When it comes to food, what we put on our plate matters more than we think. Here are some recommendations from the National Health Commission for healthier eating:
• Choose whole grains: Opt for whole grains over refined carbs, like white rice or white bread. Whole grains are packed with fiber and nutrients that help us feel fuller for longer.
• Eat plenty of fruits and vegetables: Focus on fresh produce, but be mindful of high-sugar fruits or starchy vegetables. These can add up in calories and might hinder our weight loss goals.
• Pick lean protein sources: Go for lean meats, like skinless chicken, fish, and shrimp.
Choose lighter dairy options: Skim milk, yogurt, and cheese can help lower your overall calorie intake while still providing essential nutrients like calcium.
Foods to Limit During Weight Loss
While we focus on what we should eat, it's just as important to know what we should avoid. Here's a list of foods to cut down on:
• High-calorie foods: Limit or avoid fried foods, sugary baked goods, candies, and oily meat. These tend to be calorie-dense and don't offer much nutritional value.
• Excess salt and sugar: Aim to keep daily salt intake under 5g and oil intake between 20-25g. It's also wise to limit added sugars to under 25g per day.
How Much Should We Eat Each Day?
Controlling total energy intake is key to weight management. Here are a few ways to approach this:
• Method 1: Lower your total calorie intake by 30% to 50% or aim to reduce 500–1000 calories per day. A balanced diet with reduced calorie intake can help us lose weight gradually and healthily.
• Method 2: For individuals who are overweight or obese, it's recommended to consume 85%-80% of the required energy based on metabolic rate and activity level to maintain energy balance while losing weight.
• Method 3: To calculate an ideal weight range, subtract 105 from your height in centimeters, and then multiply by an energy factor of 15-35 kcal per kg depending on your activity level. This gives a personalized energy requirement for weight loss.
Four Key Tips for Effective Weight Loss
The guidelines suggest these four key points to make weight loss both effective and sustainable:
1. Eat on a schedule: Don't skip meals. Make sure to have breakfast, eat regular meals, and aim to have dinner between 5–7 PM. Avoid eating after dinner, but you can drink water.
2. Cut back on snacks and sugary drinks: Avoid overeating by limiting snacks, sodas, and unnecessary sugary beverages. If you're feeling hungry between meals, opt for healthier alternatives like fruits or nuts.
3. Chew your food slowly: Eating slowly can help reduce your total food intake by allowing your body to recognize fullness and feel satisfied more quickly.
4. Change the order of your meals: Try eating vegetables first, followed by proteins, and then carbohydrates. This strategy can help reduce the consumption of high-calorie foods by filling you up with healthier options first.
Other Weight Loss Tips: Sleep, Exercise, and Less Sitting
Beyond what we eat, there are other important factors to consider:
• Sleep well: Lack of sleep can disrupt hormones and cause weight gain, so try to get about 7 hours of sleep each night. A proper sleep schedule is key to balancing metabolism.
• Exercise regularly: Incorporate both aerobic and resistance exercises into your routine. Aim for 150-300 minutes of moderate-intensity aerobic exercise each week, along with 2-3 days of strength training to build lean muscle and boost metabolism.
• Reduce sitting time: Limit sitting to 2-4 hours per day and take breaks every hour to stand or stretch. If you work a desk job, try to stand or walk around during your breaks to keep your body active.
Final Thoughts: Gradual and Steady Wins the Race
We know that losing weight can be a challenge, but it doesn't have to be complicated. By following a balanced diet, staying active, and focusing on gradual changes, we can achieve our goals in a healthy, sustainable way. The most effective weight loss is slow and steady, with a target of losing 5-10% of your current body weight within six months. That's about 2–4 kg per month, a healthy and attainable goal.
So, Lykkers, now you have the tools to start your weight loss journey with confidence. Stick to the guidelines, stay patient, and remember: this is a marathon, not a sprint! Keep moving forward, and you'll reach your health goals in no time!
