English nutritionist, "Eat for more than 20 minutes, and you can lose weight by snacking on 'this'"

To effectively manage weight, it is necessary to consider calorie intake and nutrient density during meals. Nutrient density indicates how many nutrients are contained in a food compared to its caloric content. Dr. Lucy Diamond said, "To maintain weight, you need to consume fewer calories than your body needs for its functions," and "If calorie intake is insufficient, the body uses stored fat for energy." However, excessive calorie restriction can lead to health problems such as nutritional deficiencies or metabolic slowdown, so nutrients should be sufficiently consumed while calories are appropriately reduced. Focus on eating 'negative calorie foods' that have low calories but are rich in nutrients, and avoid 'empty calorie foods' that have high calories but low nutritional value. Examples of negative calorie foods include cucumbers and carrots, while sugary drinks and donuts are examples of empty calorie foods.

It is recommended to focus on high-fiber and high-protein foods when eating meals or snacks. This helps maintain a feeling of fullness for a longer period and ensures the intake of essential nutrients for bodily functions. Dr. Diamond suggested snacks such as boiled eggs, a piece of apple with a little peanut butter, and vegetable sticks. For high-fiber and high-protein meals, he recommended salads with quinoa and chickpeas, stir-fried chicken with vegetables, and baked fish with sweet potatoes and broccoli.

Focus on eating slowly for at least 20 minutes and pay attention to the foods you consume. Avoid eating while watching TV or using a smartphone. Being aware of the foods you are eating helps you recognize satiety signals in a timely manner and makes it easier to gauge how much you are eating. Eating slowly and thoroughly chewing your food enhances the enjoyment of the meal, helps you feel full, and allows you to regulate your portion size.

Go to sleep regularly every day and get 7 to 8 hours of sleep. Lack of sleep disrupts appetite-regulating hormones, making you feel hungry more easily and interfering with weight management. Dr. Diamond said, "When you don't get enough sleep, stress increases, which can lead to emotional eating or choosing unhealthy foods." It is recommended to practice healthy sleep habits and get enough restful sleep for 7 to 8 hours. Healthy sleep habits include ▲maintaining a consistent sleep pattern without sleeping in on weekends ▲sleeping in a dark and quiet environment ▲going to bed and waking up at regular times ▲avoiding intake of carbohydrates, caffeine, and alcohol two to three hours before bedtime.