The rise of obesity is becoming crazy, followed by a series of health problems, such as diabetes, hypertension, and heart disease.

No matter why you or others want to lose weight, there is no doubt that finding the best way is just as much a struggle as actually doing it.

As we all know, you must exercise hard and eat healthily. In this post, let’s talk about diet problems in the process of losing weight.

First of all, we need to know something first. Weight loss occurs when net energy consumption exceeds net energy consumption.

calculate calories intake

That is, if you consume less energy than the fat you burn, you can lose weight.

Controlling Total Calories Is the Key

The key to losing weight is the control of dietary calories. There is nothing impossible to eat.

However, every reliable weight loss expert does not recommend eating high-fat and high-calorie foods all day long when losing weight.

Why? There are two reasons.

1. Compared with protein and sugar turning into body fat, fat turning into fat wastes very little energy in this process. And this means that more fat will be stored in our bodies.

2. If you eat high-calorie foods, you want to control the total amount of calories intake per day, you can only eat very little. In this way, you may feel hungry quickly and unable to persist.

It further causes you to eat more. Besides, this can lead to malnutrition, which is not good for health.

But there is a high-fat, low-carb diet that helps us lose weight effectively- keto diet. It is not a high-calorie diet.

keto diet is a high-fat diet

The science behind it is that when we consume insufficient carbohydrates, our body will get into ‘ketosis’, a symptom that allows our body to use fat as our main source of energy, rather than carbs.

This diet was originally developed to treat diseases such as diabetes, cancer, epilepsy and Alzheimer’s disease.

But over the years, it has gradually become a fast weight loss diet in the world.

Weight Fluctuations in the Weight Loss Process

Losing weight is a long-term process.

You may find that in the process of losing weight, your weight will change constantly.

Daily intake of water, amount of exercise, etc. can cause weight fluctuations, so normally, the weight chart of a successful weight loss person should look like this.

Weight loss trend

Weight loss trend

As can be seen from the figure, at the beginning of weight loss, the weight fluctuated greatly.

That is to say, losing weight is easy to rebound at the beginning.

This is a normal process of losing weight and there is no need to panic excessively.

Excessive Dieting – A Difficult Diet Method

We need to understand this concept of weight loss.

Because many people lose weight, they dare not eat all kinds of delicious food and suppress their appetite excessively, which makes it difficult to sustain weight loss.

The more restrictions you place on yourself, the more you will suppress your desires.

But when your appetite breaks out of the cage, you will overeat.

We should understand that there is nothing wrong with the food itself, and there is nothing wrong with eating.

What makes you fat is that you eat too much food and produce too many calories.

excessive dieting

Therefore, we can adjust our diet structure to reduce calorie intake.

For example, we can use whole-wheat pasta, corn, sweet potatoes, purple potatoes, pumpkins, etc. instead of rice and noodles.

Because these foods are more filling, but they have fewer calories. 

And if you go on a diet too much, it will easily lead to physical exhaustion, malnutrition, and hypoglycemia. In severe cases, it can also cause depression.

This is not our original intention to lose weight.

We cannot sacrifice our health while losing weight. So don’t go on an excessive diet to lose weight.

Too Much Fruit = Too Much Sugar

Similarly, people who think that something must not be eaten when losing weight often make another mistake.

That is, they think that when losing weight, they can eat whatever is low in calories.

This is also an important reason why many people fail to lose weight.

For example, watermelon has a very small amount of calories.

But many people can eat more than half a large watermelon at a meal. If we calculate the calories, we will be surprised at what we find.

Even if we calculate the calories conservatively according to 5 pounds of watermelon meat, the calories are equivalent to more than 1 pounds of rice!

too much fruit

Conclusion

In a word, the key to losing weight is to control the total calorie intake.

As long as the calorie intake is controlled to be less than the fat you burn, you can lose weight.

In other words, you can eat a lot. As long as the calories in these foods are within a reasonable range.

Losing weight is a long-term process. In the process of losing weight, one should maintain a good state of mind.

Moreover, the weight will fluctuate to a certain extent in the process of losing weight. It’s a normal process.

So be patient, work hard, and work to create an ideal figure.