As summer approaches, many of us set new goals to shed those extra pounds.
We all know the fundamental principle of "watching what you eat and exercising more" to create a "calorie deficit." However, there's a significant gap between understanding the theory and consistently applying it in our lives.
A good weight loss strategy should align with human nature, be practical, and sustainable. Extreme diets and intense workout plans can disrupt your endocrine system, making weight loss even more challenging. They can also deplete your willpower, leading to emotional breakdowns and eventual abandonment of your goals. A more "zen" approach to weight loss is preferable, focusing on developing sustainable habits. [1]
The "80/20 rule" is a universal principle that applies to many aspects of life, including diet. In terms of eating, it means eating "healthy meals" 80% of the time, while allowing for a bit of indulgence in the remaining 20%. If you plan your meals around a weekly schedule, you could prepare balanced, nutritious meals during the weekdays and then treat yourself to your favorite foods on the weekends without guilt. [2]
This rule adds flexibility to your diet and helps maintain emotional stability during your weight loss journey, allowing you to stay on track for the long term.
In terms of diet, calorie control, nutritional balance, and blood sugar response often work together in a synergistic, holistic balance. To hit all three targets at once, one method that covers all bases is to start each meal with vegetables. Most vegetables have a very low calorie density, and you can eat a large amount without consuming as many calories as you would in a half-cup of milk tea. Vegetables are also rich in various nutrients, antioxidants, and anti-inflammatory substances. Eating vegetables until you're half full before moving on to protein and carbohydrates can help control the overall blood sugar response (a rise in blood sugar signals to insulin that it's time to store fat). [3]
The Chinese tradition of "eating vegetables with rice" may be hard to adapt to initially, especially if the vegetables you're used to are heavily seasoned. The cooking method for vegetables is crucial; opt for simple seasoning and avoid frying or deep-frying. Steaming, cold mixing, or low-oil baking are good alternatives. If you can, turn the vegetables into a soup; studies have shown that drinking vegetable soup before a meal can reduce calorie intake by up to 20%. [4]
Everyone can try to observe and identify their "comfort food" (the food you can't imagine life without). Then, with a bit of research and a few attempts, you can gradually find healthier versions of your comfort food. Here are some typical high-calorie food swaps:
🍰 If you love sweet desserts like cake,
👉 Switch to thick, sugar-free Greek yogurt mixed with fruit pieces.
🥔 If you crave salty, crispy potato chips,
👉 Opt for air-fried vegetable crisps.
🥧 If you're fond of chewy snacks like mochi,
👉 Choose a low-carb alternative made with psyllium husk powder.
🍮 If you're a fan of bouncy puddings,
👉 Go for sugar-free konjac jelly.
In recent years, the concept of "mindful eating" has gained popularity. Mindful eating involves focusing entirely on the act of eating, without distractions. Before eating, engage your senses to observe and smell the food's aroma and taste. Slow down your eating pace, savor each bite, and gradually experience the flavors and textures of the food. This undisturbed eating practice can help you reconnect with your body's signals for hunger and fullness, preventing overeating. [5]
There's no one-size-fits-all rule for the best time to exercise. If you don't have a specific preference, consider exercising first thing in the morning. The time immediately after waking up is often the most controllable for most people. Many celebrities, such as Mark Zuckerberg, Bill Gates, and Barack Obama, maintain a morning exercise routine. The undisturbed time in the morning is precious; starting your day with exercise ensures that work overtime or unexpected events in the evening won't disrupt your fitness plan.
Exercising in the morning has numerous benefits. It can lead to healthier food choices throughout the day, improve attention and mental state, stabilize blood sugar levels, and even enhance sleep quality. [6-10]
However, the best time to exercise is highly individual, and it's important to observe your body's response to find a time that helps you establish a consistent exercise routine.
You heard right, it's about setting an "upper limit." For example, establish a rule like "no more than 30 minutes of exercise today." Why an upper limit instead of a lower limit? Isn't the idea to push yourself to the limit? The truth is, constantly pushing your physical and mental boundaries during exercise can lead to exhaustion and a sense of "heroic valor" that isn't necessary for weight loss. Instead, you can engage in psychological warfare to make yourself addicted to exercise in a more subtle way.
Take the example of setting a daily exercise limit of 30 minutes; not a second more. Stop as soon as the time is up and resume the next day. Psychological research has shown that restrictions can have the opposite effect. By using the principle of "the more you restrict, the more attractive it becomes," and thinking counterintuitively, limiting exercise time can turn resistance into anticipation, which is beneficial for developing a consistent exercise habit.
Building habits relies not only on self-motivation but also on a conducive external environment that lowers the barriers to action. If you have to commute by subway for half an hour to reach the gym, change clothes, remove accessories, take off makeup, and put in contact lenses, you might feel exhausted before you even start.
Try to minimize the path to exercise. If you're tired from work, consider home workouts on weekdays and outdoor activities on weekends. Wear sneakers and leggings to work, so you can start exercising right after work. If you haven't taken off your makeup, opt for a low-intensity yoga or Pilates session that won't cause excessive sweating. Lowering the barrier to start exercising makes it easier to enter a "flow state" once you begin.
Weight loss isn't solely dependent on the calories burned during exercise. Running until you're drenched in sweat is less effective than skipping a milk tea. Don't let concepts like "aerobic exercise, resistance training, and HIIT" limit your thinking. Any exercise involving muscle engagement typically combines aerobic and anaerobic systems, providing some stimulation to the skeletal muscles. [13]
If you view the benefits of exercise solely in terms of calorie expenditure, you're missing the bigger picture. The real benefits of regular exercise lie in its ability to regulate the endocrine system, promote basal metabolism and musculoskeletal health, enhance brain health, stabilize appetite, and regulate sleep, laying a solid foundation for continuous healthy bodily function. [14-16]
So, if you don't enjoy HIIT, that's okay. Dancing, yoga, or boxing are all fine. The key is to get moving.
These are some science-based tips for integrating weight loss into your lifestyle. But the most important secret to successful weight loss hasn't been mentioned yet:
The secret to successful weight loss is sustainability,
And the secret to sustainability is
Enjoying the process, embracing it,
And then, naturally, mastering it.
🤏
References:
- Teixeira PJ, Carraça EV, Marques MM, Rutter H, Oppert JM, De Bourdeaudhuij I, Lakerveld J, Brug J. Successful behavior change in obesity interventions in adults: a systematic review of self-regulation mediators. BMC Med. 2015 Apr 16;13:84.
- Linda Hagen-Miller, August 30, 2017, Healthyline—Does the 80/20 Diet Actually Help You Lose Weight?
- Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012 Jul 1;3(4):506-16.
- Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007 Nov;49(3):626-34.
- O'Reilly GA, Cook L, Spruijt-Metz D, Black DS. Mindfulness-based interventions for obesity-related eating behaviours: a literature review. Obes Rev. 2014 Jun;
- Glamour, 12 April 2018.-The morning routines of the rich and famous.
- Jaehyun Joo1, Sinead A. Williamson2. The influence of 15-week exercise training on dietary patterns among young adults. International Journal of Obesity (2019) 43:1681–1690.
- Wheeler MJ, Green DJ, Ellis KA, et al. Distinct effects of acute exercise and breaks in sitting on working memory and executive function in older adults
