Preface

Hello friends, I've noticed many office workers around me have been worried about their body shape and energy levels. Sitting at a desk for 8 hours daily and the 996 work culture puts tremendous pressure on us and makes it easy to gain weight. Today I'd like to share how I lost 22 pounds and maintained high energy through scientific eating habits.

As an ordinary office worker, I deeply understand how difficult it is to maintain healthy eating and good rest patterns amid busy work. I used to live an irregular lifestyle mindlessly, relying on coffee to stay alert and eating whatever was convenient when hungry. Until one day, seeing less-than-ideal numbers on my health check report made me realize how important health really is.

Key Dietary Principles

When it comes to diet, many people's first reaction is to restrict food intake. But do you know what? Dieting is not only unscientific but can make you gain more weight. I experienced this before - after starving myself, I would end up binge eating. Later I understood that the key isn't how much you eat, but what and how you eat.

A scientific diet plan should be based on reasonable calorie distribution. From my experience, breakfast should account for 30% of total daily calories, lunch 40%, and dinner 30%. This distribution ensures the body's energy needs while preventing excess nutrition.

When choosing food, priority should be given to whole grains, lean meat, fish, legumes, fresh vegetables, and fruits. These foods are not only nutritious but provide sustained energy to keep us energetic at work. In contrast, processed foods, fried foods, refined sugar, and sugary drinks should be avoided.

Balanced Nutrition

Nutritional balance is crucial. In my experience, daily meals should be as colorful as a palette. Think about it - the human body needs so many nutrients, how can eating just one type of food be enough? Now I ensure different colored ingredients in every meal: green broccoli, red tomatoes, yellow corn, purple eggplant.

At least 5 servings of fruits and vegetables should be consumed daily. What counts as "one serving"? For example, an apple is one serving, as is a bowl of lettuce. It may seem like a lot at first, but once you get used to it, you'll find these foods not only make you feel fuller but also provide necessary vitamins and minerals.

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