According to nutritionists, the core principle of weight loss is to create a calorie deficit, which means consuming more energy than you take in but still ensuring enough protein, fiber and good fat to maintain metabolism and muscle mass.
Loss of weight should not be a journey of physical labor. Just eat smartly, at the right time and choose foods with high nutritional value, you can completely lose fat while still be healthy, energetic enough to work and move, shared Dr. Lisa Moskovitz, a nutritionist in the US, author of The Core 3 Healthy Eating Plan.
One of the effective ways is to start with simple, easy-to-process and easy-to-maintain dishes every day. For example, pan-fried chicken breast salad combined with vegetables and olive oil is not only rich in protein but also provides fiber and healthy fats, helps you feel full longer, reduces cravings. An estimated portion is only about 300-350 kcal but is still nutritious enough for a main meal.
In the morning, instead of eating refined starch or skipping meals, an overnight glass of oatmeal combined with Greek yogurt, chia seeds and low-sugar fruits such as blueberries or kiwis will be an ideal choice. This dish helps stabilize blood sugar, increase beneficial bacteria for the intestines and is especially rich in antioxidants, an important factor in weight control and improving metabolic health.
If you need a quick, simple but filling meal, you can choose boiled eggs with whole-wheat banh mi and a slice of butter. This is the perfect trio of protein, fiber and fat, helping to maintain stable energy and limit snacking in the middle of a session, one of the reasons for the weight loss process to fail.
More importantly, according to the recommendations of many experts, weight loss is only truly sustainable when you do not feel hungry, do not stress and do not have to sacrifice the quality of life. Start with small changes to your daily menu, and make them a habit that is good for both your weight and your long-term health.
