Maintaining a 90-Pound Slim Physique: The Key to Fat Loss Meals!
Don't just lose weight, maintain it! I haven't rebounded even though it's been over 130 pounds. Instead of restricting, I just mastered the 'Fat Loss Meal Pairing Golden Method' and naturally maintained a good figure. Today I'm sharing these methods with you!
Reject all steamed slimming meals, this is my daily three meals, and I’ve prepared a 30-day slimming meal plan for you in the last section✅
Let’s clarify a few facts before sharing:
Give up on short-term weight loss goals. The faster you lose weight, the faster you’ll regain it, and it can also negatively impact your health.
I previously tried a month-long, 10-pound rapid weight loss, but then I got the ‘witch’s curse’ and needed six months of TCM treatment to recover!
Give up on dieting. Ensure you get all three macronutrients, for your health, and more importantly, for effective weight loss.
How to eat to lose fat?
The core of scientific fat loss is a high-protein, low-carb diet: ① energy deficit ② low glucose rise ③ comprehensive nutrition
A high-protein diet is currently proven to be effective, harmless, and doesn’t lead to rebound weight gain. It focuses on reducing sugar and fat intake, emphasizing protein consumption.
Sugar and fat are easily absorbed. When you consume them, a large portion is absorbed, while protein is absorbed exactly what your body needs, and the rest is excreted.
Most importantly, protein digestion consumes a lot of energy, and it also suppresses appetite, which is very helpful for those who love to snack.
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Let’s share the recipe at the end, remember this:
Even if you’re slimming down, you need these four dietary elements:
✅ Protein
Principle: Mainly lean meat, avoid fatty meat
Options: Chicken breast, lean beef, skinless chicken thighs, fish, shrimp, eggs, milk, tofu, etc.
Amount: About 50g-100g per meal, the thickness of your palm
✅ Carbohydrates
Principle: Mainly low-GI coarse grains, avoid rice and noodles
Options: Corn, sweet potatoes, yams, yacon, brown rice, unsweetened oats, whole wheat bread, noodles, buckwheat noodles, etc.
Amount: About the size of your fist, don't eat too much, but don’t eliminate it completely, or you might fall into binge eating
✅ Fiber
Principle: Eat plenty of green leafy vegetables and high-fiber vegetables, potatoes, yams, corn are not counted as root vegetables
Options: Green leafy vegetables, carrots, broccoli, eggplant, zucchini, tomatoes, celery, mushrooms, asparagus, etc.
Amount: A handful of vegetables, vegetables can be eaten more, just control the amount of salt and oil, vegetables can be eaten in unlimited quantities. If you feel hungry during a meal, supplement with vegetables.
✅ Fats
Principle: Choose high-quality fats, avoid saturated fats
Options: Avocados, nuts, fish oil, peanut butter, olive oil, flaxseed oil, etc.
Amount: Don’t eat too much, about the size of your thumb. Don’t completely eliminate fat, especially for women, to avoid irregular menstruation!
The above 4 elements, choose one from each meal, and you’ll have a pretty good slimming meal set.
This is my breakfast yesterday, it’s pretty good~
✅ Don’t steam! Absolutely don’t! Slimming meals need variety to make your weight loss more sustainable.
To maintain a good figure, you should eat without oil and salt? In fact, you can add a lot of seasonings, such as soy sauce, oyster sauce, etc. You can make it flavorful.
If you’re used to heavy oil and salt, start reducing your oil usage and replacing it with healthier fats, and control the amount of salt in your diet. Salt can desensitize your taste buds to fat. As you gradually reduce seasonings, you’ll discover you can gradually taste the original flavor of the food.
In short, remember these five dietary principles for fat loss:
1. Eat small meals and more often. It’s not about eating a lot often, but controlling your blood sugar levels and preventing overeating in the next meal.
2. Chew slowly and thoroughly. Studies show that the feeling of fullness in the stomach is 15 minutes slower than the actual feeling of fullness.
3. Drink water before eating. It increases the feeling of fullness.
4. Eat in the right order: First drink soup, then vegetables, then rice and meat. Don’t drink soup after eating!
5. Don’t eat while watching TV. Distracted eating leads to overeating.
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After losing weight, I feel more energetic, and because I maintain exercise and eat a light diet, my skin is also good. I haven’t gotten a cold this year, while my colleagues have all caught a cold. I gained weight after losing weight, so I can directly choose smaller sizes of clothes and wear all kinds of beautiful dresses and skirts.
The sharing above is for your reference
