Dietary details for weight loss: strategies for oil, coffee, sweets, alcohol, and social engagements.

(19) Since oil is high in calories, can I not eat oil?

Weight loss requires controlling oil intake, but it doesn't mean eliminating oil altogether.

Insufficient oil intake can lead to a deficiency of essential fatty acids, which can easily cause abnormal lipid metabolism and is very detrimental to weight loss and health.

In addition to using flaxseed oil and olive oil for cooking during weight loss, it is also necessary to supplement with deep-sea fish oil and soy lecithin.

(20) Will drinking coffee make you fat?

Instant coffee is not recommended; black coffee is a better choice.

Each gram of sugar carries 4 kcal. It is recommended to add as little sugar as possible or none at all, and to eat less fruit or staple food throughout the day to save the calories from sugar.

As long as your total calorie intake doesn't exceed the recommended limit, it won't affect your weight loss.

However, it's important to note that if you eat too little staple food or fruit, you'll lack other nutrients, so it's essential to supplement these nutrients, and it's best not to do so too frequently.

For women, it is not recommended to drink coffee while losing weight, because weight loss increases the risk of osteoporosis and anemia, and coffee reduces the absorption of calcium and iron.

(21) Can I eat sweets while dieting?

Sweets are generally high in sugar or high in fat, so they are not recommended for consumption during weight loss. Moreover, a love of sweets is an unhealthy behavior, as it is addictive and long-term consumption of sweets can increase the risk of diabetes.

Our advice is to "quit sugar".

(22) Will drinking alcohol make you fat?

Each gram of alcohol carries 7 kcal of energy, second only to fat.

Drinking 250g of 52-degree baijiu is equivalent to eating four 100g steamed buns or 400g of rice.

Therefore, drinking alcohol can also lead to weight gain.

(23) If I eat too much, can I drink a cup of yogurt or Yakult to help with digestion?

Eating or drinking too much won't help; there's only one solution-exercise.

Furthermore, yogurt and Yakult both contain energy, and drinking them will only increase calories and make you more prone to obesity.

(24) If you eat too much at noon, is it okay to skip dinner?

If you ate too much at lunch, it is recommended to have some vegetable soup or less than 150g of fruit for dinner, or drink a small cup of plain yogurt to prevent feeling hungry before bed and eating something.

Of course, if you eat a lot at lunch, you can try skipping dinner, as long as you don't get hungry before bed and eat something.

Please note that doing this long-term can negatively impact digestive health; it should only be done occasionally.

(25) Why should you not starve yourself for a long time during a weight loss period?

Prolonged excessive hunger can lead to two problems: first, the body will break down muscle to provide energy, resulting in muscle loss; second, the body may mistakenly perceive this as a disaster and increase its ability to store energy. As long as food is consumed, the body will desperately absorb and store energy, thus leading to a body type that is prone to weight gain.

(26) Why can't you exercise excessively during weight loss?

Excessive exercise often leads to excessive consumption of energy substances. If sufficient sugar is not replenished in time, it can easily cause muscle loss and reduce basal metabolism.

Excessive exercise can also increase the risk of joint and muscle damage.

(27) What if you have to attend social events even after you've eaten your fill?

① Talk more and drink more water; ② Chew slowly and thoroughly; ③ Choose low-calorie foods; ④ Increase exercise appropriately after social engagements.

(28) Is it necessary to drink more water?

Water is one of the seven essential nutrients for the human body. When you feel thirsty, your body is already 1% to 2% dehydrated.

Fat burning consumes water in the body, so you need to drink more water during a weight loss period than when you're not trying to lose weight.

If you don't drink enough water in time, it will cause dehydration, leading to constipation, high uric acid, and increased blood viscosity.

(29) Will eating natural foods make you fat?

Except for water and salt, which have no calories, all other foods contain energy.

So whether it's natural or organic, eating too much of it will make you fat.

(30) Can I eat spicy food while dieting?

Chili peppers are not high in calories. As long as you control the amount of other foods you eat, you can eat spicy food while dieting.

If you can't control the amount of other ingredients, be careful not to overeat when eating spicy food just because it's spicy.

(31) What if I don’t have time to exercise?

Time is like water in a sponge; you can always squeeze some out. If you really don't have time to exercise, make use of spare moments. For example, twist your waist and kick your legs while brushing your teeth; march in place while waiting at a traffic light; get off the bus or train a stop or two early; march in place or hula hoop while watching TV; change from sitting to standing while working and move your lower limbs; play more active games with your children when you're with them. In short, make the most of every spare moment to increase physical activity.

(32) How to exercise if you have bad knees?

Any physical activity consumes energy. If you have knee problems, you can choose upper limb exercises, or roll around on the bed or floor, or crawl on your hands and feet.

(33) Why am I not losing weight even though I walk 20,000 to 30,000 steps every day?

Reason 1: Weight loss is determined by energy deficit. Although there is a lot of exercise, if the diet is not well controlled, the result is that more energy is consumed and more energy is taken in, so it is difficult to lose weight.

Reason 2: Inappropriate exercise intensity. Too low an intensity results in low fat burning efficiency, while too high an intensity leads to hunger, and eating a few more bites of food will make up for the energy consumed during exercise.

(34) Can you lose weight if you often eat out?

All you need to do to lose weight is put your heart into it, regardless of whether you have money or not, or whether you have free time or not.

As long as you are willing to change, you can lose weight by following the weight loss skills in "Teach You to Lose Weight".

(35) Everyone says that eating more mixed beans can lower blood sugar, but why is my blood sugar still high even after eating mixed beans for half a year?

Reason 1: The amount was too high; Reason 2: The way it was eaten was incorrect; it cannot be ground into powder.

The whole beans should be cooked until they just begin to split open, and the amount consumed at one time should be controlled. When eating mixed beans, the amount of other staple foods should be reduced accordingly.

(36) Do you have to finish all the ingredients listed in the recipe?

If you are already full, there is no need to force yourself to finish eating.

Choose what you like to eat, and eat until you feel about 70% full.

(37) Is exercise necessary to lose weight?

If you follow the diet plan, you will lose weight.

However, only by developing a love for exercise can weight rebound be prevented to the greatest extent possible.

Life lies in movement; as long as life continues, so does movement.

(38) How to lose weight when you are in a bad mood?

Turn grief and anger into strength, vent through exercise, exhaust yourself to the extreme, have a good night's sleep, and tomorrow will be another sunny day.

(39) What should I do if I really crave high-calorie foods?

Eat it in the morning, and save the extra calories from breakfast and afternoon snacks; eat less, and reduce the amount of the same type of food accordingly.

For example, if you eat fried dough sticks, you should eat less or no oil in the remaining meals; if you eat too much, eat less of other foods to maintain a balance in total calories.

Exercise right after you finish eating.

If none of the above suggestions apply, then quickly increase your exercise to burn off the extra calories you've consumed.

(40) Can fat and muscle be converted into each other?

Fat and muscle cannot be converted into each other. The decrease in body fat percentage during weight loss is not due to fat being converted into muscle.

During weight loss, body fat is burned for energy, resulting in less fat. Muscle mass may increase or remain unchanged, leading to a decrease in body fat percentage.