In my outpatient experience, I have met many patients who are struggling with weight gain. Most of the time, they are confused and helpless about the sudden weight change. They often ask me, "Doctor, why did I get fat?" and the truth is often hidden in their daily eating habits.
For example, on one occasion, a middle-aged lady came to my clinic and told me very anxiously that she had gained a lot of weight in recent months and that she didn't think she was eating much. After detailed questioning, I found out that she drank several cups of coffee a day, each with a lot of sugar and creamer. Even though her main meal was not hearty, this high-sugar diet was the "culprit" of her weight gain.
The hidden pitfalls of a high-sugar diet
The problem with carbonated drinks and processed fruit juices is that they are extremely high in sugar. A can of Coke can contain more than 9 pieces of sugar, which many people don't notice. When you drink these drinks, the body quickly absorbs a large amount of sugar, which not only triggers sharp fluctuations in blood sugar levels, but also converts into fat without adequate exercise, gradually accumulating in the body.
In addition, many people like coffee or tea with a lot of sugar or use flavored syrup, which also greatly increases their daily sugar intake. Even some energy drinks or sports drinks that are advertised as "healthy" often hide up to tens of grams of sugar.
So, how do you avoid this pitfall? First, it's key to understand and check the nutrition facts of the drinks you drink. Try to choose sugar-free or low-sugar beverages. Second, develop the habit of tasting natural fruits instead of fruit juices, and reduce or eliminate the practice of adding sugar to coffee and tea. Finally, for those irresistible sweets, I recommend eating them in moderation and choosing alternatives with less sugar content whenever possible.
Fried foods and weight gain
Fried foods are popular for their golden, crispy appearance and enticing flavor. However, these foods are extremely high in calories. During the frying process, the food absorbs a lot of fat and the fat content surges, resulting in each bite being more calorie-high than the normal cooking method. For example, a regular serving of fried chicken thighs may contain nearly 300 calories, while a similarly sized grilled chicken thigh has only about 200 calories. Long-term consumption of fried food can easily cause excess calories, which will then be converted into body fat, and weight will naturally rise.
In addition to high calories, fats and fats commonly used in fried foods can produce trans fats and other harmful substances at high temperatures. Not only do these substances pose a threat to cardiovascular health, but they may also increase the body's inflammatory response, affect metabolism, and indirectly promote weight gain.
To control your weight, reducing your intake of fried foods is a simple and effective way to do so. Other healthy cooking methods can be employed, such as baking, roasting, steaming, or boiling. For example, replacing fries with baked fries can not only reduce a lot of fat intake, but also retain the original flavor and nutrition of the fries. This cooking method does not require much fat and can also give the food a golden appearance and a crispy texture.
As a doctor, I encourage you to try these healthy alternatives. In the long run, these small changes can greatly reduce the risk of chronic disease while helping to maintain a healthy weight. There's no need to give up your favorite foods altogether, just make smart choices in your daily diet. Let's start today, a little less frying and a little more healthy.
Problems with large portion meals
The size of the plate affects the amount of food served
The size of the plate directly affects the amount of food we eat. Research has shown that using large plates may inadvertently increase food intake, as large plates make the same amount of food appear less, subconsciously prompting us to add more. Not only does this increase our calorie intake per meal, but it can also lead to long-term energy surplus and weight gain.
How to control the amount of food you eat
To effectively control your food intake, you can take some simple and practical measures:
Use small bowls and plates: Choosing smaller utensils to serve food can help control portion sizes and reduce total calorie intake per meal.
Eat at regular intervals: Eating regularly not only helps us control our appetite, but also prevents excessive food intake at once due to intense hunger.
Eat slowly: Chewing slowly can increase feelings of fullness and reduce your overall food intake. This approach can also help us better feel the taste and texture of the food, enhancing the dining experience.
Take the initiative to divide the portion: When eating out, if the portion of food served is too large, you can take some of it away. Not only does this avoid eating too many calories at once, but it also allows delicious food to serve the next meal.
Through the above methods, we can effectively control the portion size of the diet and reduce unnecessary calorie intake, thereby helping to control weight. Practicing these methods is not difficult, but it takes consistent effort and a little creativity. Every small step of change will lead to long-term health benefits.