Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health. According to the World Health Organization (WHO), 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese. This result shows that people nowadays are not concerned about their health.
1. Refuse Sugary Beverages
Studies show that about 70% of office workers have the habit of sugary drinks, which can easily cause fat to accumulate in the waist and abdomen. Only by changing bad diet habits, having good diet control and exercising frequently, we are able to lose fat effectively.
Drinking sugary drinks is the source of the body fat formation. By eating fruits that contain only 60 calories instead of drinking 1 serving of pearl milk tea and 1 piece of cake (about 500 calories) per day, you will lose 440 calories per day. Therefore, changing diet habits can effectively reduce unnecessary body fat accumulation so as not to cause a burden on the body.
Granulated sugar, rock sugar or fructose, condensed milk, honey, soft drinks, sugary drinks, fruit juices, etc. are all high in sugar. Control of sugary beverage intake is also an important factor for those who want to lose weight. If you still insist on drinking commercial beverages, such as fruit juice, which contain a lot of refined sugar and have higher calories, then it is a challenge for you to slim down your waist. It is best to drink sugar-free tea drinks.
High-sugar foods and beverages will cause excessive insulin secretion. It will increase visceral fat and lead to mid-abdominal obesity time over time. Other than causing type 2 diabetes, it may also increase the risk of heart disease and prone to produce fatty livers.
2. Low-fat Meal
Having low-fat, less-sugar foods are a must in their daily meals for those who want to lose weight. Consuming too much oil and refined sugar will turn into body fat. In addition, lack of exercise will slow down metabolism and start to accumulate fat. Thus, in order to regain a slim waist, we have to improve our daily lifestyle through diet habits. Avoid high-fat and high-sugar diets, avoid eating too many foods high in saturated fatty acids, and of course, most significantly, exercise frequently.
| Category | Example |
| Processed meat | Pork jerky, meat floss, butcher shop, Chinese and Western ham, sausage, bacon, hot dog, minced meat, meat sauce, fish ball (with filling), fish dumpling (with filling), shrimp balls, canned food, etc. |
| Dessert | Egg rolls, biscuits (except soda cakes and mountaineering rations), cakes, pies or various Chinese and Western pastries, such as thousand-layer cakes, peach cakes, mung bean cakes, lard rice cakes, fried spring rolls, shredded radish cakes, scallion cakes, bean paste cakes, Western cakes and other pastries, as well as eight-treasure rice, meatballs, peanut soup, sesame paste, etc. |
| Condiment | Mayonnaise, salad dressing, sesame sauce, peanut butter, chili sauce, sand tea sauce, bean paste, noodle sauce, etc. |
| Others | Creamer, fried powder, sesame, popcorn, potato chips, coconut flour, peanut flour, almond cream, milk sugar, chocolate, etc. |
3. Consume 6 Types of Foods
By consuming appropriate amount of these foods can control the level of fat in our bodies. Particularly rich in Vitamin B, dietary fiber and plant-based foods, such as whole grains, that help our body increase metabolism and stabilize blood sugar in our body.
- Grains: brown rice, purple rice, barley, whole barley, whole wheat, etc.
- Fish such as pomfret, tilapia, milkfish, mahogany silver carp, squid, shrimp, clams, oysters, etc.; meat such as beef, lamb meat, pork loin, skinless poultry such as chicken breast, chicken leg, duck , goose meat, etc.; eggs such as egg whites, eggs, duck eggs, etc.
- Bean products: tofu, dried tofu, bean curd, shredded tofu, etc.
- Vegetables: any fresh vegetables are accepted
- Fruits: General fruits are acceptable, except for a few oily fruits, such as avocado, olives, and coconut meat.
- Oils: olive oil, tea oil, nut oil, etc. with high monounsaturated fatty acids. However, although fats and oils are good for health, you should notice calories. For example, 10-15 pistachios, 8 almonds, 2 walnuts, 18 peanuts, or 4 macadamia beans are equivalent to 1 serving of fat (45 calories).
4. Consume Vitamin C-rich Foods
If you wish to have a tiny and beautiful face, it cannot be achieved unless you consume sufficient collagen and vitamin C-rich foods. For instance, guava, kiwi, strawberry, papaya and citrus.
5. Choose High Quality Protein
Top-notch quality protein origin from beans, fishes, eggs, meats.
We highly recommend selecting low-fat, high-protein foods. If you prefer to eat pork, we recommend to eat pork loin; as for beef lovers, we recommend to eat beef tendon; and we prefer to eat drumsticks for chicken meat lovers.
Milk and eggs are categorized as high biological values protein. If you are worried about high cholesterol issue, we suggest removing the egg yolk before eating an egg. Milk is the best low-fat or skim milk. The nutritional value has no difference between low-fat or skim milk and whole milk, only the level of fat. Soybeans are also rich in protein. Drinking soy milk is also a good choice as it is rich in fiber. Protein is an important source of calories and plays an important role in weight loss. Once the fat is reduced, the muscles will increase, which will help increase the metabolic rate and increase the rate of burning fat. Therefore, the daily diet should increase the intake of high-quality protein.
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