As a foodie, I truly understand that feeling of being unable to resist delicious food! I used to be a typical "food enthusiast" - having two meat buns with congee for breakfast, trying to sample every dish at the cafeteria for lunch, and ordering takeout for dinner. Every time I saw the number on the scale, I wanted to throw it out the window!
Until last year, I decided to change this situation. After a year of exploration and trial, I found a healthy eating method that works for me. Not only did I successfully lose 33 pounds, more importantly, I now feel full of energy and my skin condition is much better than before!
To be honest, when I first started making changes, I struggled a lot. When I saw food photos posted by friends on social media, my mouth would water. But I quickly realized that completely forbidding myself from eating these foods was unrealistic and would only make me crave them more.
So I adjusted my strategy. For example, I love hotpot - I used to load up on meat and sesame sauce dip. Now I start with a big bowl of mushrooms and vegetables, and only after finishing those do I cook some meat. This way I eat healthier, and because I've eaten lots of vegetables, I don't overeat meat like before.
Another interesting discovery was that when I started paying attention to each meal and truly tasting the food, it became easier to control portions. I used to eat while scrolling on my phone, wolfing down food, but now I sit properly and chew slowly to savor the flavors. This way I eat less and enjoy it more than before.
Giving yourself one relaxed meal per week is also important. Like Friday dinner with friends, I allow myself to eat things I normally wouldn't. But here's a tip: don't wait until you're very hungry to have social meals. Have some fruit or warm water beforehand so you won't overeat due to extreme hunger.
Speaking of nutritional balance, I used to be completely clueless. I thought being full was enough, without caring about balanced nutrition. Looking back, I often felt tired and had bad skin, probably due to nutritional imbalance.
Now I pay special attention to protein intake. For breakfast I'll have two boiled eggs with Greek yogurt and a small handful of nuts. This combination is not only delicious but energizing, keeping me full until lunch.
My favorite lunch is homemade chicken breast salad. Pan-fry cubed chicken breast until golden, add various vegetables and avocado - it's not only visually appealing but super nutritionally balanced. I recently learned a trick: adding a bit of honey when marinating chicken breast makes it extra tender, not dry at all.
For dinner I choose easily digestible proteins like tofu and fish. When cooking at home, I love making a simple salmon dish: sprinkle black pepper on salmon, put it in a preheated oven for 10-12 minutes. It's crispy outside, tender inside, with no worries about calories.
Regarding carbs, I used to be completely ignorant. I thought staple foods meant white rice and white bread, and snacks meant cookies and chips. Now I choose more whole grains like oats, quinoa, and brown rice.
If I want bread for breakfast, I choose whole wheat bread. It was hard to adapt to the rough texture at first, but I got used to it after persisting. I discovered whole wheat bread with peanut butter and banana slices is a perfect combination!
For snacks, I've replaced cookies and chips with fruits and nuts. I especially like buying seasonal fruits like strawberries and blueberries - they satisfy cravings while providing plenty of vitamins. For nuts, I buy unsalted ones and always weigh portions before eating, otherwise it's easy to eat too much without realizing.
I used to only know one cooking method: frying! Looking back, it was terrible, no wonder my weight kept increasing. Later I started learning healthy cooking methods and discovered many ingredients can be delicious without deep frying.
For example, with chicken wings, I used to just fry them, but now I marinate them in cooking wine and ginger slices, then bake them. The skin still gets crispy, but with much fewer calories. I recently bought an air fryer - it's amazing! Making fries without any oil, crispy outside and soft inside, super delicious.
When stir-frying, I'm careful with oil amounts. I now use spray olive oil, just a few sprays is enough. I learned a trick: heat the pan before adding oil, so it spreads more evenly and you use less.
For maintaining healthy eating on workdays, preparation is crucial. I now spend half a day every weekend preparing ingredients. I cook brown rice or quinoa for the week and freeze in portions. Vegetables are washed, cut, and stored in containers. This way I can quickly put together a healthy dinner on weeknights.
I also pre-marinate meat. For chicken breast, I cut it into pieces, marinate with olive oil, minced garlic, rosemary, and black pepper, then freeze in portions. Just thaw and pan-fry when needed - super convenient.
Recently I learned a new skill: making homemade seasonings. I put herbs like rosemary, thyme, and black peppercorns in a grinder, grinding fresh when needed - not only fragrant but free from additives.
Controlling portions requires some clever strategies. I now use 8-inch plates - even smaller portions look satisfying visually.
I deliberately eat slowly, chewing each bite 20-30 times. This helps better taste the food and gives the body time to feel fullness. I keep a timer on the table to ensure each meal lasts at least 20 minutes.
For snacks, I no longer sit in front of the TV with a whole bag of chips. Now I portion out a small plate and put the rest away. This controls quantity, and having to get up for more reduces mindless eating.
I really enjoy eating with friends now. Not just for conversation and sharing, but because we naturally eat slower together. Seeing others eat healthy also unconsciously influences your choices.
When eating alone, I create a nice dining environment. Put away the phone, play soft music, light some aromatherapy - really focus on eating. You might not believe it, but this is much more enjoyable than wolfing down food while scrolling on your phone.
Besides eating, I've developed many habits supporting healthy eating. For instance, I always carry a large water bottle with lemon slices, mint leaves, or cucumber slices. This makes staying hydrated more interesting.
Every morning after waking up, I drink a large glass of warm water. This helps wake up the body and boost metabolism. I also drink warm water before bed, but control the amount to avoid nighttime bathroom trips.
I brush my teeth right after meals - this maintains oral hygiene and the mint taste helps curb further eating urges. If I really want snacks, I first drink water and wait 15 minutes to see if I'm truly hungry.
I also made a rule: no eating in bed. This keeps the bed clean and prevents digestive issues from lying down while eating.
Looking back at this year's changes, I'm really moved. Change seemed incredibly difficult at first, but after persisting, I found healthy eating can be simple and enjoyable.
Now I not only maintain a good weight, but my overall condition is much better than before. My skin improved, I have more energy, and even my mood is more positive. Most importantly, I found a sustainable healthy lifestyle rather than relying on short-term diets for weight control.
If you want to change your eating habits, start with the simplest things. Like adding an extra serving of vegetables to each meal, or replacing snacks with fruits. Remember, change doesn't need to happen overnight - gradual progress is key.
Trust me, when you truly start paying attention to your diet and mindfully experience each bite, you'll discover healthy eating can be delicious and joyful. Let's keep going together!
Previous
