Weight management dietary guidance PPT

The essence of a weight management diet is to "establish a reasonable calorie gap of 300-500 calories + meet daily nutritional needs that can be adhered to for a long time." There is no universal recipe that suits everyone. All plans that require you to completely change your original diet structure and require long-term taboos will end in rebound 90% of the time.

I have been a weight management coach for 5 years, and the biggest pitfall I have seen is copying the boiled vegetable recipes of Internet celebrities. I once had a student from 996, a large Internet company, who followed Xiaohongshu and ate boiled chicken breasts and broccoli for three weeks. I worked overtime until 11 o'clock on Friday of the third week, and showed off two rice balls and a chocolate baguette at the convenience store downstairs. After I recovered, I weighed myself and found that I was 1 pound heavier than before I started losing weight. It’s not that he has weak willpower, it’s that the plan that is completely out of touch with his daily eating habits is inherently anti-human.

Speaking of this, some people may want to take advantage of it, saying that my friend lost 20 pounds just by starving and didn't regain it? Then you have to look at how long he has been followed up. I have seen too many people who lost 20 pounds after three months of starvation and regained 30 pounds in half a year. Most of the loss was muscle and water, and a large amount of basal metabolism was lost. After returning to a normal diet, the body is desperately hoarding energy. It would be strange if it does not rebound. Oh, by the way, don’t believe the saying about “negative calorie foods”. The more you eat celery and broccoli, the slimmer you will become. It’s pure nonsense. Even if you eat ten pounds of celery, the calories will still exceed the standard. At most, it’s just that it has more dietary fiber and consumes more calories during digestion. It’s far from being “negative”.

The popular diet styles on the market now actually have different groups of people to suit them. No one is right or wrong. Don’t just follow one of them. For example, the low-carbohydrate keto pie does drop off the scale quickly. It is suitable for people who don’t like to eat staple food and does not require a lot of mental work. It is used by many fitness enthusiasts during the preparation period. However, if you are doing copywriting and planning and have to use your brain for 8 hours a day, don’t join in the fun. I once had a student who tried low-carb water for two weeks.

Another example is the Mediterranean diet, which is recognized by the nutrition community as the healthiest. It involves eating a lot of olive oil, deep-sea fish, and whole grains. It is really healthy, but for ordinary workers, the cost is high, and it is inconvenient to bring meals. You can't fry salmon at the company every day at noon, right? It's hard to stick with it for a long time. There is also the recently popular 8+16 light fast, which essentially compresses the eating time to less than 8 hours, which is suitable for people who don’t like breakfast in the first place. If you don’t eat breakfast at 7 o’clock every day, your hands will panic and your hands will shake, and you will not eat your first meal until 10 o’clock. Instead, you will easily become hungry and overeat, which is just for yourself.

There is another point that has been controversial for a long time. Some people say that the "calorie in and out theory" has long been outdated, and hormones are the core that affects weight. In fact, both statements are correct. Calorie deficit is the basic foundation, but hormone levels do affect your efficiency in consuming calories. For example, people with hypothyroidism have a basal metabolism that is hundreds of calories lower than their peers. No matter how much they eat less, it is difficult to fall off the scale. If you strictly control your diet and there is no change at all, go to the hospital to check your hormones first, and don’t force yourself to starve yourself.

Let me talk about some practical skills that are no-brainers. I have learned them over the years, and even lazy people can use them. You don’t need to buy a food scale to calculate to one decimal place, just use your palm to estimate: for one meal, eat a palm-sized portion of high-protein food (egg, chicken, fish, shrimp, tofu will do), two fists of vegetables, and one fist of staple food. Try to match the thickness of the staple food, half polished rice, white flour, half corn, sweet potato, and oatmeal. Don’t skip the staple food at all. Anyone who eats it will know the pain of hair loss.

Oh, by the way, you don’t have to give up milk tea, hot pot and barbecue completely. You are not going to compete in a bodybuilding competition, so there is no need to live like an ascetic. For example, if you want to eat hot pot this week, reduce the staple food by one-third for two meals in advance. Don’t order crispy pork or brown sugar glutinous rice cakes that are high in sugar. Use more boiled vegetables and lean beef and mutton. Walk for half an hour after eating, and your scale will not increase at all. My weight has been stable in the ideal range for almost 2 years now. I still have to eat hot pot once a week. Occasionally I will buy a small cake to eat when I am greedy. It is not burdensome at all.

Don't take any enzymes, oil-removing pills, or laxative teas. They will lose water and damage the intestinal flora. When the time comes, constipation and acne will appear, which is not worth the gain. To put it bluntly, weight management is a lifelong matter. You don’t just have to eat whatever you want after you lose your target weight. Find a way of eating that you can stick to, which is more effective than any sky-high-priced weight loss meals or Internet celebrity recipes. If you are really unsure, don’t search Xiaohongshu blindly. First, record what you ate for three consecutive days, and then calculate the approximate total calories. Then you will know why you are fat, really.