The John Tung Foundation on Monday offered several tips for losing extra weight gained over last month’s Lunar New Year holiday — a period characterized by excessive eating.
“The first tip is to increase water consumption, while cutting down on sweetened beverages,” Food Nutrition Section director Sheu Hui-yu (許惠玉) said in a news release.
Sheu said that a 2010 US study found that people who drank water before eating not only lost weight more rapidly than those who did not, but were also less likely to regain lost kilograms.
“The study divided 48 people aged from 55 to 75 into two groups,” Sheu said.
“The group that was asked to drink 500cc of water before each meal for three consecutive months ended up losing an average of 7kg, compared with just 5kg for people in the non-drinking group,” she said.
However, sugary beverages could increase the risk of obesity, metabolic syndrome, pancreatic cancer and many other illnesses, she added.
Sheu said people should replace polished rice with healthier carbohydrate choices, such as brown rice, oats or millet, as they contain abundant dietary fiber and can prolong the sensation of fullness.
“In addition, people seeking to get rid of excessive holiday kilograms are encouraged to increase their vegetable intake and opt for low-sugar fruits, such as apples, guavas, kiwifruit and tomatoes, as well as low-fat meat, including fish, chicken breast and pork loin,” Sheu said.
Other things that can help with weight loss include staying away from processed foods, which tend to have higher levels of oil, sugar and salt; refraining from unhealthy cooking methods, such as frying, and heavy seasoning; eating breakfast daily; and avoiding unfocused eating behaviors, which disrupt the brain’s ability to interpret fullness, she said.
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