How should I eat for weight loss? 4 ways to reduce calorie intake and achieve healthy weight loss

As the autumn wind gradually cools, the thick coat in the wardrobe begins to stir, but the "swimming ring" around the waist is still sticking to its post? Don't rush to compete with calories, learning to "negotiate" with food is the way for smart people to lose weight. The stories of those who lost weight by starving often end up with tragic weight rebounds.

1. Familiarize yourself with your plate

1. Vegetables should make up half of your plate

Ensure that vegetables make up at least 50% of your plate for each meal, especially leafy greens and cruciferous vegetables. Their calorie density is so low that it can be ignored, but they can provide super satiety. Broccoli, spinach, and lettuce are all good choices.

2. Choose the right partner for protein

chicken breast, fish, shrimp and other high-quality proteins, which are nearly 200 calories less than Braised pork belly of the same weight. It is recommended to consume a palm sized portion per meal, which can maintain muscle mass without excessive intake.

3. The main course should play "cross dressing".

Replace white rice with mixed grain rice, noodles with buckwheat noodles, and bread with whole wheat. These coarse grains have a slow digestion rate and smooth blood sugar fluctuations, making them less likely to trigger binge eating impulses.

2. Four tips for reducing calories without losing flavor

1. Changing cooking methods

Frying food has more than three times the calories of steaming and boiling. Try using an air fryer to make "pseudo fried" food, or using an oven instead of an oil pan to easily cut half of the heat.

2. Make good use of natural seasonings

Use lemon juice, black pepper, minced garlic, and ginger instead of heavy oil and salt sauce. These natural spices not only enhance flavor, but some can also promote fat metabolism.

3. Cleverly choose snacks

Put some original nuts, sugar free yogurt, and low sugar fruits in the office drawer. Eating a little when you're hungry is much better than overeating after feeling dizzy and disoriented.

4. Adjust the eating order

Drink soup first, then eat vegetables, and finally eat the main food and meat. This simple sequence adjustment can bring satiety earlier and naturally reduce the total amount of food consumed.

3. Avoid these calorie traps

1. Beware of "health" disguises

Many foods that claim to be healthy actually hide high sugar and oil content, such as certain cereal bars and fruit and vegetable crisps. Learning to read nutrition charts is more reliable than listening to advertisements.

2. Don't ignore the calories in liquids

A cup of milk tea may contain more calories than a full meal, and even freshly squeezed fruit juice can be fried with sugar Bullet. Developing the habit of drinking plain water and light tea is the safest way.

3. Smart choices during meals

When encountering social gatherings, eat low calorie foods first to avoid facing the temptation of food on an empty stomach. When ordering, choose dishes that are steamed or braised, and avoid deep frying and braised dishes.

4. Develop these habits to achieve twice the result with half the effort

1. Slow down your eating speed

Chew each bite more than 20 times to give the brain enough time for satiety signal transduction. This trick can naturally reduce food intake by about 15%.

2. Using small tableware

to change the plate from 12 inches to 9 inches can invisibly reduce the amount of food served. Visual satisfaction is sometimes more important than actual food intake.

3. Keeping a diet diary

does not require precise calorie counting, simply recording what you have eaten can improve dietary awareness. Many people find themselves unintentionally eating too many snacks.

Losing weight is not about drawing a line with food, but about learning to enjoy it smarter. Remember, the best weight loss diet is the one you can stick to for a lifetime. Starting today, try to establish a new relationship with food, and you will find that even if you lose weight, you can still eat happily!