Avoiding processed foods and foods with additives, and choosing fresh fruits, vegetables, whole grains, lean meats and fish can reduce unnecessary calories and harmful substances.
Whole-foods are rich in vitamins, minerals and fiber, which help improve satiety and nutrient intake.
By adjusting cooking methods, such as steaming, baking and stewing, and reducing the use of frying and high-calorie condiments, you can enjoy food more healthily and achieve the goal of weight loss.
Choosing a method of eating small meals frequently, that is, eating 5-6 small meals a day, can help stabilize blood sugar levels and prevent overeating.
Each meal should contain an appropriate amount of protein, fiber and healthy fats to maintain satiety and reduce total calorie intake.
Avoid not eating for long periods of time, as this may cause blood sugar fluctuations and excessive hunger, ultimately leading to excessive food intake.
By properly arranging the time and frequency of eating, you can more effectively control your weight and achieve the goal of healthy weight loss.
Overweight and obesity are important risk factors for cardiovascular disease.
By losing weight, you can lower your blood pressure, improve your blood lipid profile, and reduce your risk of heart disease and stroke.
Choosing fiber-rich foods, increasing your intake of healthy fats, and limiting your intake of saturated and trans fats can help keep your heart healthy.
Regular aerobic exercise can further enhance your heart and lung function and promote overall health.
Rapid weight loss may lead to decreased bone density and increased risk of fractures.
Ensuring adequate intake of calcium and vitamin D is key to maintaining bone health.
Dairy products, dark green leafy vegetables and fish are good sources of calcium, while sun exposure can help the body synthesize vitamin D.
Moderate strength training and bodyweight-loaded exercise, such as weight lifting and walking, can promote bone density and keep bones strong.