You eat very little every meal, but still can't lose weight? It's mainly because you...

For some people, the slogan of losing weight has been shouted from the Spring Festival to the National Day, but their actual weight remains the same as their salary , and there is even an upward trend!

You say he/she doesn't work hard?

I clearly control my diet for all three meals. I never eat hot pot if I can eat light meals! I never eat lunch if I can use fruit instead of meals! I will occasionally follow Geng Hong and Sister Pa and dance for an hour!

But the effect

👇👇👇

In the outpatient clinic of the Clinical Nutrition Department of West China Hospital, Dr. Liu Yuan heard the most common words from weight loss patients:

"Doctor, I eat very little for all three meals, why can't I lose weight?

"Indeed, it stands to reason that if you eat less for three meals and your total daily energy intake decreases, you should lose weight.

But the problem is that most people eat more than three meals a day, but when calculating the total intake, they only count the calories from the three meals.

As for the small nuts and biscuits outside of the three meals, they were ignored by them as if they were air!

Foreign researchers once conducted an experiment and found that if everyone can give up the extra meals every day and stick to only eating breakfast, lunch and dinner every day, the average weight will drop by about 3.57kg in four months.

In other words, you don't even need to exercise. As long as you can control your diet and not eat any snacks other than regular meals, your weight will actually decrease.

Therefore, it is recommended that before you question your weight loss results, you should first reflect on how much you actually eat from day to night. Especially during the holidays, do you eat snacks while watching TV series and movies?

If you have extra meals in addition to the three meals a day, that is a typical self-deceiving weight loss model!

After reading the above conclusion, some people will definitely say: I only eat three meals a day, why am I still fat?

Of course, I believe that there are definitely "conscious people" in life who don't eat snacks at all. But if the calories from your three meals combined still exceed your daily consumption , you will definitely not lose weight!

Weight loss core

👇👇👇

Daily consumption > daily intake

People who make this kind of "mistake" are usually those who never care about the calories in food or look at the calorie table of food!

For example, a common type of patient in the outpatient clinic is to use fruit instead of a regular meal! Most of them replace dinner with fruit because they think that fruit is low in calories, but in the end they find that they don’t lose weight at all!

The reason is that although fruit does not seem to be high in calories, the Chinese Nutrition Society recommends that the average daily fruit intake is about 300 grams.

But in clinical practice, many of our weight loss partners often:

Oh my god, everyone. Half a watermelon weighs at least 2,500 grams, which is several times more than the recommended intake!

The carbohydrates in fruits are mainly monosaccharides and disaccharides, which are easily absorbed by the body! Eating fruits in this way will not only not make you lose weight, but will most likely make you fat!

Therefore, if you want to lose weight, you must not only ensure that you do not have snacks outside of the three meals, but also learn to interpret every kind of food you eat. How many calories does it really have?

Here is a calculation formula

👇👇👇

Ideal weight (kg) = your height (cm) - 105

Once we have this value, we can arrange our daily food intake according to the calorie table of each food!

In fact, no matter how effective the weight loss method is, if we fail to proceed step by step, it is very likely that we will gain weight!

The human body is actually very smart. When we reduce the calorie intake excessively, it will store fat for you by lowering your basal metabolism, because the body is worried that you will encounter a "famine" and starve to death!

At this time, if you are not determined enough and give up your weight loss plan when you see some results, then you will find that you are not eating more than before, but you are fatter than before!

Because your basal metabolism has decreased!

For example, your basal metabolism could consume 1,200 kcal in the past, but because of excessive weight loss you can only consume 800 kcal, then you will only get fatter!

Correct operation is

👇👇👇

① Find a weight loss method that suits you;

② Implement it step by step and make it a habit.

Take the "5+2" intermittent fasting as an example. For example, if you used to consume at least 3,500 calories a day, then when you first start intermittent fasting, you must adhere to 2,000 kcal/day for 5 days a week and 500 kcal/day for the other 2 days.

You may be able to persist in this sudden reduction in intake for a week or two at first, but the sudden feeling of hunger will probably make you want to give up soon.

Therefore, even if it is a theoretical weight loss method, everyone should do it according to their ability! Take it step by step according to their actual situation.

Remember, the slower you lose weight and the longer it takes you, the more likely you are to develop a good diet and lifestyle and avoid gaining weight back.

After saying so much, I actually just want to tell you that scientific weight loss requires not only controlling your diet and exercising, but also scientific methods and perseverance!

As long as you have these points, Dr. Huaxi believes that you will be able to lose weight healthily!

If you think what Dr. Huaxi said makes sense

Don’t forget to share the article

Can the person next to you lose weight?

It all depends on you!