I already eat much less than others, but I gain weight instead of losing it. What should I do?
1. Focus on the intake of carbohydrates and fats.
The key to controlling your weight is not to eat less in total than others but to eat no more carbohydrates and fats than your body needs because they have the most significant impact on your weight.
2. Don’t diet to lose weight.
Of course, do not diet because you are worried about gaining weight. This way, although the weight is controlled, the body will be missing the energy it needs.
3. The result of excessive intake of carbohydrates and fats.
If carbohydrate intake exceeds the body’s needs, then 70% of the excess portion of carbohydrates will be converted into fat; if fat intake is excessive, 100% of the excess portion will be converted into fat.
4. How many carbs should you eat per day?
The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories.
So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.
You can find the carbohydrate content of packaged foods on the Nutrition Facts label. The label shows total carbohydrates — which can include fiber, total sugars, and added sugars.
5. How much fat should you eat per day?
According to the Dietary Guidelines for Americans, fats should make up 20-35% of our total daily calorie intake.
Generally speaking, there is already enough fat in the food we usually eat, and most people’s fat is up to standard or even excessive.
For those attempting to lose body fat, 0.5-1g/kg of fat should be consumed per day to avoid essential fatty acid deficiency.
For someone who weighs 150lbs (68kg), this would equate to 34-68g of fat per day.
6. Do not strictly control protein intake.
Because the protein that exceeds the amount required by the body will not be converted into fat and will be excreted from the body through metabolism in a few hours, it will not have much effect on body weight.
7. Recommend the 211-diet to you.
There is a simple way to do this, called the 211-diet: At each meal, eat two fist-sized portions of vegetables, one palm-sized portion of protein-based foods, and one portion of staple food.
8. You must eat one big meal a week.
Even if you are on a weight loss diet, you must eat one meal a week. This is to “trick” your body and protect your basal metabolism. If you diet for a long time, your body’s basal metabolism will drop, which will cause your body to bounce back very easily and gain weight when you eat.
9. Don’t worry about gaining weight after eating a big meal.
Although you may gain a little weight the next day after a big meal, this is normal. As long as you continue to follow the above requirements and control your carbohydrate and fat intake, you will still continue to lose weight.
10. Seek the help of a fitness professional or a nutritionist.
Generally speaking, most people can lose weight steadily by adjusting their diet according to this method. However, only a tiny percentage of people are ineffective, probably because they are born with a different basal metabolism than most people or because they have already developed problems with basal metabolism due to excessive dieting later in life. In this case, it is recommended to seek the help of a fitness professional or a nutritionist.
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