Weight loss failures often stem from falling into common weight loss misconceptions. To succeed, you must recognize certain facts. Some things are okay to do, and some things are absolutely not. There are dos and don'ts for weight loss, so please remember them well. Today, I'll tell you 9 key weight loss principles to guarantee your success.
1. Rationally control heat energy
The energy provided by the diet must be lower than the actual energy consumed by the body. In other words, a low-energy diet must be provided to encourage the excess energy to be consumed until the weight returns to a normal level. After that, attention should be paid to controlling the balance between energy intake and expenditure and maintaining this balance.
2. Make good use of grains
Grains are a primary source of energy for the human body, providing carbohydrates, protein, dietary fiber, and B vitamins. Different grains contain varying amounts of dietary fiber; for example, whole grains like corn, buckwheat, and oats contain more dietary fiber than refined white rice and flour. Studies have shown that whole grains are more difficult to digest in the stomach than refined white rice and flour, staying there longer and emptying more slowly, thus reducing hunger. Simultaneously, their high fiber content promotes intestinal peristalsis and inhibits the absorption of carbohydrates, fats, and cholesterol, thereby reducing calorie absorption. Therefore, increasing the intake and frequency of whole grains, while maintaining a fixed staple food intake, is beneficial for weight loss. Generally, daily grain intake should not be less than 150 grams; otherwise, ketosis may occur, harming the body. During weight loss, insufficient grain intake or even complete elimination of grains is more harmful than beneficial and is not advisable.
