As summer ends, the hot topic of weight loss that dominated the summer is gradually being forgotten by women. In fact, autumn and winter are the seasons when people are most prone to weight gain. If you don't pay attention to preventing obesity now, weight loss will become a major problem next spring and summer. What are some questions regarding diet and weight loss in autumn?
Q: Autumn is here. Could you talk about some precautions for weight loss in autumn from a nutritional perspective?
A: In summer, the hot weather reduces appetite, and many people eat less. However, in autumn, the crisp air and clear skies encourage appetite, leading to increased food intake and weight gain. The reason someone gains weight is because their daily calorie intake exceeds their calorie expenditure. Therefore, in autumn, it's crucial to control your diet, avoiding overeating and focusing on nutritious meals. Avoid high-fat, high-calorie junk food and choose low-fat options. In general, here are some key points for weight loss in autumn: Eat a diverse diet, but control portion sizes; eat plenty of vegetables and fruits; consume moderate amounts of fish, poultry, eggs, and lean meat; limit fatty meats and animal fats; maintain a balance between food intake and physical activity, engaging in moderate exercise daily; and eat a light, low-salt diet.
Q: Many people skip dinner to lose weight. Is this a good idea? How should one eat dinner to lose weight?
A: The main cause of obesity is calorie intake exceeding calorie expenditure. Skipping dinner leaves the stomach and intestines in a prolonged empty state, which is detrimental to health. However, we also do not recommend eating too much at dinner. Generally speaking, the calories consumed at dinner should not exceed 25% of the total daily calorie requirement. The body's metabolic activity and digestive function are relatively lower at night. Excessive food intake will accumulate in the stomach, leading to incomplete digestion and the production of various toxins. Furthermore, the body secretes large amounts of insulin at night, and insulin promotes fat synthesis. Excessive calorie intake at dinner will be converted into a large amount of fat and stored up. Eat only until you are about 70% full at dinner.
Q: Is it okay to eat only fruit for dinner?
A: Eating only fruit for dinner is not recommended because it is not nutritionally complete, containing only vitamins, a small amount of protein, and fiber, while the human body needs to ingest a certain proportion of protein, carbohydrates, and fat. Eating only fruit for dinner over a long period will lead to malnutrition. A dinner consisting mainly of vegetables, with moderate amounts of rice and meat, is acceptable.
Q: For office workers who need to work overtime late at night, is it okay to eat late-night snacks? What issues should be considered when eating late-night snacks?
A: Office workers sit for long periods, resulting in a slower metabolism. Therefore, they generally need less calories per day, around 1300-1500 kcal. Many people mistakenly believe that mental work burns a lot of calories, but this isn't entirely true. As for late-night snacks, if you need to work overtime, choose light foods such as oatmeal, low-fat or skim milk, boiled eggs, or 2-3 soda crackers.
Q: Which is more likely to make you gain weight, milk or yogurt?
A: Actually, as long as your total calorie intake doesn't exceed your body's needs, drinking milk and yogurt won't make you fat. However, relatively speaking, yogurt has a higher calorie content than milk because a lot of sugar is added during the yogurt processing to improve its taste. This sugar is very high in calories. Also, when drinking milk, be sure to choose low-fat, low-sugar varieties.
Q: Many people have the characteristic of emotional binge eating. How should they overcome it?
A: Actually, binge eating often occurs because of excessive dieting, leading to over-suppression of appetite. When this reaches a certain point, it becomes unbearable, resulting in binge eating. Therefore, we should start by adjusting our daily diet. Avoid excessive dieting and eat three meals a day at regular times and in appropriate portions. We actually advocate eating more meals as much as possible while maintaining a constant total calorie intake. This helps keep blood sugar levels balanced, preventing excessive insulin secretion and thus reducing the risk of obesity, as insulin promotes fat synthesis. If we eat until we are about 60% full at each meal, eat more meals, and consume low-fat, high-nutrient foods, we can avoid binge eating and achieve both health and weight loss.
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[ Editor's Pick: How to Lose Weight in Autumn]
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