Unwittingly, I have shed 15 pounds, clothes that didn’t fit before now slip on with ease, and my temperament has improved as well. This is the sense of satisfaction that weight loss has brought me.
As someone with a larger body weight, I make it a point to have breakfast on time during my weight loss journey. Breakfast is key to the body’s metabolism and to igniting the day’s vitality. I do not indulge in random eating for breakfast, avoiding sugar and oil mixtures such as fried rice noodles, fried noodles, and fried dough sticks.
I consume these four types of foods on an empty stomach in the morning to replenish nutrients and help me burn more calories in the morning.
1. Warm Boiled Water
After waking up, I drink a cup of warm boiled water, which can dilute the thick blood, awaken the body’s metabolism, and moisten the intestines. It is not advisable to drink cold water or beverages in the morning; instead, a cup of warm water, sipped slowly, aids in intestinal absorption.
Then I arrange for 10 minutes of jumping jacks, as exercising on an empty stomach is very effective for fat burning. After the workout, I rest for about 20 minutes before enjoying a breakfast.
2. Protein Intake
High-quality protein for breakfast can be chosen from sugar-free soy milk, boiled eggs, chicken breast, and milk, which can provide the body with essential amino acids, aiding muscle repair and growth.
For breakfast, I opt for a boiled egg to supplement animal protein and a cup of sugar-free soy milk to supplement plant protein, which plays an important role in maintaining bone health and bodily functions.
3. Quality Carbohydrates
After getting up early, it is beneficial to supplement with an appropriate amount of carbohydrates, such as oats, whole wheat bread, corn, sweet potatoes, and pumpkin. These are complex carbohydrates, rich in dietary fiber, providing long-lasting energy and keeping you energized throughout the morning.
For those prone to constipation, consuming coarse foods like sweet potatoes and pumpkin in the morning can increase stool volume, promote waste elimination, and keep the intestines unobstructed.
4. A Portion of High-Fiber Vegetables
After waking up, I eat a portion of vegetables, such as lettuce, broccoli, spinach, etc., with an intake of about 120-150g, usually boiled with low oil and salt. Vegetables are low in calories, so eating more won’t be a problem and can create a sense of fullness.
The antioxidants in vegetables can combat the damage of free radicals and delay cellular aging. Eating different vegetables daily can replenish vitamins, minerals, and dietary fiber, promoting intestinal motility and helping the body eliminate toxins.
Finally, let me share how I eat my lunch and dinner:
1. The proportion of vegetables in each meal accounts for more than half of the food portion, with high-protein foods about the size of a fist, and stopping eating when the rice is about seventy to eighty percent full.
2. Before lunch, I eat half an apple to supplement vitamins and enhance the feeling of fullness, which helps control the amount of food consumed during the main meal.
3. Before dinner, I drink a glass of water to replenish fluids and reduce the likelihood of overeating.
4. For dinner, I consume less staple food (mainly coarse grains), with the intake of staple food generally being about the size of a fist and not excessive.
