Answer: If you are new to weight loss, consider the following five steps:Step 1: Adjust your eating habitsStart by having a small glass of water before your meal to reduce hunger. Begin your meal with a bowl of vegetable soup to partially fill your stomach. Then, have protein dishes before finishing with a smaller portion of carbohydrates. This eating order helps in controlling calorie intake.Step 2: Increase intake of vegetables and protein for each mealHaving an adequate amount of vegetables and protein keeps you full for a longer time, preventing quick hunger and cravings. A standard meal should keep you satisfied for four to six hours. For individuals weighing between 50 and 70 kg, consuming at least 20 to 25 grams of protein and two servings of vegetables per meal is recommended. This could be a bowl of steamed greens or two hand-size plates of salads. Always have a plate of vegetables and a bowl of soup on the table, along with readily available sources of protein like eggs, seaweed, lean chicken floss, or mushroom floss to increase protein intake in each meal.
A woman in sportswear holding an apple and a tape measure. Illustration photo by Freepik
Step 3: Opt for whole grains, chew thoroughly, and take your time while eatingStarch, accounting for 30% to 60% of essential energy, is important to be included in your daily diet. Therefore, replacing refined starches with whole grains should be a priority in maintaining a healthy diet. Simple ways to do this include substituting white rice with brown rice, quinoa, oats, barley, or incorporating various legumes for diversity and to avoid monotony. Chewing your food thoroughly and taking at least 25 minutes to finish your meal is essential. Thorough chewing helps reduce mindless eating and drinking, and taking 25 minutes helps your brain to receive signals of fullness from your stomach, making you feel satisfied for a longer period.Step 4: Exercise before consuming unhealthy dishesIf you plan to eat dishes that are high in oil or fried, consider engaging in at least 30 minutes of exercise beforehand. Oils are high in fat content, making it easy for the body to store excess energy and not create the necessary calorie deficit for weight loss. Regular exercising for at least 30 minutes daily allows you to enjoy foods with higher fat content. Otherwise, stick to steamed or boiled dishes.Step 5: Use healthier seasonings and ingredients in your mealsLimit the use of industrial seasonings and highly processed ingredients like bouillon cubes, MSG, refined salt, and refined sugar. Instead, use natural flavorings like dried shrimp, bone broth, boiled meat broth, turnips, carrots, seaweed, and healthy seasonings such as herbs and vegetable sauces. This may be challenging at first due to your taste buds being accustomed to industrial seasonings, but it is crucial for gut health and overall well-being.Dr. Phan Thai TanFitness center HomeFit’s nutrition coach
