I aim to shed 6 kilograms within two months by preparing meals at home to manage my caloric consumption, yet I'm still tempted to eat out occasionally. Any advice for me? (Nhu, 30, Hanoi)
Answer:
Many individuals on a weight loss journey find themselves tiring of home-cooked meals and craving food from restaurants, or they may frequently dine out due to a lack of time to cook. This situation can complicate the management of food choices and calorie consumption, potentially derailing weight loss efforts or even leading to weight gain.
Actually, shedding pounds doesn’t require avoiding restaurants altogether since doing so might cause additional stress. By opting for healthier food selections, you can stay true to your weight-loss objectives while still savoring meals at eateries.
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Shedding pounds doesn’t require abstaining from eating out entirely. Illustration photo by Unsplash. |
Initially, think about selecting an appropriate restaurant. Choose places that provide “health-conscious” selections, featuring plenty of fresh veggies, limited deep-frying techniques, and simply prepared meals. Suitable spots could be those known for their spring rolls, salad bowls, or Japanese cuisine. hotpot . Aim to steer clear of places famous for fried dishes, grilled meats, or quick-service meals.
Next, think about how you manage your orders. Prior to eating out, try consuming some nutritious options such as boiled or steamed veggies, a fresh salad, broth-based soup, or simply drinking a glass of water. Doing this can help reduce appetite, potentially preventing confusion between hunger and thirst.
Next, prioritize protein-heavy meals before eating carbs. Beginning with vegetables or water It can decelerate the process of digesting and absorbing food, specifically carbohydrates. This aids in regulating blood glucose levels, preventing sudden increases, and keeping you satiated for an extended period following consumption. Additionally, this approach assists in more effectively controlling your serving portions during meals, which supports your endeavors in managing your weight.
Lastly, pay attention to how you eat. Regardless of the dining location, eat slowly, choose healthier options, and engage in mindful eating by thoroughly chewing and relishing each bite. Wait until you’ve completely swallowed one bite before taking the next. This practice helps minimize external distractions, curbs overeating, and promotes overall health.
Dr. Phan Thai Tan
HomeFiT wellness center health advisor
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