Adjust Your Eating Order
To prevent weight gain, pay attention to the order in which you eat. This helps prevent a sudden spike in blood sugar levels and reduces insulin secretion and fat accumulation.
You can eat in the following order: Start with soup or broth, followed by meat, vegetables, rice, and finally, fruit. Having a small bowl of soup or broth at the beginning of your meal helps fill your stomach, enhancing satiety and stimulating the release of digestive juices for better digestion. Moreover, most soups or broths tend to be lower in calories compared to other dishes. Opt for soups or broths that are low in fat and spices.
Meat should be your second course and includes items like meat, beans, eggs, and fish. These foods are rich in protein, which promotes a feeling of fullness. Prioritize steamed, boiled, or braised dishes over fried options. Additionally, you can consume fish, shrimp, and shellfish, which tend to have lower average fat content than poultry or livestock while being nutrient-rich.
Vegetables are an essential component of your meal. They are high in fiber, which helps reduce the absorption and digestion of sugar and fat in the intestines. Eating vegetables also increases satiety and improves digestion and metabolism.
The order in which you eat different dishes can help you manage your weight.
While rice is an important part of the meal, refrain from overeating it. Consider substituting white rice with brown rice or mixed grain rice to boost its nutritional value.
Finish your meal with some fruit. The fiber in fruits aids in breaking down, absorbing, and digesting food, reducing the burden on the digestive system. However, only eat a moderate amount of fruit, roughly a handful. Excessive fruit intake can lead to elevated blood sugar levels and weight gain.
Avoid Oily and Heavily Seasoned Foods
During the Lunar New Year celebrations, it is common to find dishes that are heavily seasoned and oily. Consuming these foods increases the risk of fat accumulation and weight gain. Therefore, be mindful when preparing such dishes, and consider altering the cooking methods to reduce the amount of fat, salt, and sugar used.
Maintain Your Metabolism
Maintaining a healthy metabolism is crucial for weight management. Stay hydrated by drinking an appropriate amount of water, which can vary between 1.5 to 2 liters per day, depending on your body constitution. This helps your body function optimally and boosts metabolism.
Refrain from consuming sugary drinks. If you want a change from plain water, opt for herbal teas without adding sugar. Staying active, even through light activities like walking or household chores, helps burn calories and enhances your metabolism.
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