Weight Loss Strategy During the Growth Phase: Low-Calorie Diets and Meal Separation Techniques

Before meals, eat half a grapefruit or some shredded cabbage with an oil-free dressing. This effectively suppresses appetite and creates a feeling of fullness. Drinking yogurt is also a good option; low-fat yogurt with calorie-free syrup only has 45 kcal per 100 grams.

If you enjoy cooking at home, there are many more things you can do.

Take seasonings, for example. If you don't like sweet flavors, avoid adding sugar when cooking. The sugar and rice wine added when making stews are very high in calories.

If you like sweet flavors, you can use maltose or other sweeteners instead of sugar to reduce calorie intake. Choose low-calorie mayonnaise as well, and try different flavors. I usually don't use mayonnaise-based salad dressings; instead, I use citrus vinegar soy sauce mixed with low-fat yogurt as a dressing, which tastes like a high-end salad. Please try it!

It's not necessary to completely eliminate snacks. As long as you control the amount, most snacks are fine to eat. As previously mentioned, keep only what you want to eat and generously throw away the rest, or you can buy food and divide it into small bags.

You can divide it into small plastic bags with resealable closures, labeling them "30 kcal" or "40 kcal," and eat only one small bag at a time. If you put it in a large bag, you'll keep eating and won't want to stop. Eating from small bags, finishing one bag and then opening another, is a bit of a hassle. It's precisely this "small inconvenience" that helps you lose weight.

During the weight loss phase, it's recommended that you plan your meals for the day in advance, either the day before or the morning of the day. If you're constantly worrying about "what to eat" before each meal, it's difficult to control your calorie intake.

Planning everything from main meals to late-night snacks can prevent the risk of "unconsciously buying and eating things you shouldn't" at the convenience store at night.