Five strategies for maintaining a slim figure: weigh yourself, eat breakfast, eat more salads, control portion sizes, and exercise more.

"Maintaining a slim figure" strategy

Here are many tips to help readers move forward.

Based on experience treating patients, the following factors are key to preventing weight regain.

You should pay attention if you gain two kilograms.

During the "maintaining slim period," remember to weigh yourself on the weekend.

If you find that your weight is one to two kilograms above your ideal weight, then on Monday you should immediately return to the "accelerated weight loss period," "metabolic restart period," or "goal achievement period."

If you return to the "accelerated weight loss period," your weight will decrease the fastest.

If you gain a lot of weight for some reason (such as during a vacation), the solution is to restart the 17-day diet and do it in cycles.

Readers may begin to lament at this point, but please continue reading.

Scholars studied thousands of people at the U.S. National Weight Control Registry who lost more than 30 kilograms and did not regain the weight, and found that 44 percent of them weighed themselves every day.

You don't have to go through all that trouble, but I still recommend weighing yourself on the weekend.

Seeing the numbers on the scale first thing in the morning might prevent you from going to the extreme of overeating.

The foundation of sustained weight loss is taking responsibility, and I encourage you to weigh yourself on both weekend days.

Sometimes life is so busy that we don't have time to control our diet, and as a result, we gain weight without even realizing it.

Losing one kilogram is much easier than losing ten kilograms.

Studies show that if you stop weighing yourself, you will regain the weight.

We must not let this happen.

You must eat breakfast.

Many diets involve starving yourself in the morning, thinking that this will allow you to eat more at lunch and dinner.

But actually, this is useless.

Remember to eat breakfast; you must heed this advice.

Even if you don't feel very hungry, you still need to eat breakfast.

Many studies have shown that eating breakfast makes you feel fuller throughout the day and reduces your calorie intake, even on weekends.

In addition, I found that most people who don't eat breakfast get very hungry around 10:30 in the morning, so they eat whatever they want, including junk food that can cause weight gain.

Eat more salads

Whether you're eating out or dining at home, remember to eat a salad.

According to a study from the University of Pennsylvania, eating a large salad first thing in the evening can help reduce the total calories consumed throughout the meal.

As for what kind of salad it is?

Readers will surely understand that it is not just two or three leaves of romaine lettuce topped with a large amount of cheese and breadcrumbs.

The salad I'm talking about is one rich in various salad vegetables, topped with a large spoonful of low-fat dressing.

Choose healthy alternatives

Try to eat low-fat, low-sugar foods, including:

●Use mustard instead of mayonnaise when eating sandwiches.

● Replace whole milk with skim milk.

●Low-fat sprayed butter.

● Use salad dressing as a dipping sauce.

● Low-sugar ketchup or steak sauce.

● Fat-free and sugar-free ice cream and frozen desserts.

●Use nonfat yogurt sauce with potatoes instead of regular cream and yogurt sauce.

● Fat-free or low-calorie salad dressing.

● Replace fast food burgers with roasted chicken or turkey sandwiches.

At the same time, chewing slowly and thoroughly is also good for your health.

Implement component control

What has been the biggest dietary mistake of the past decade?

It's all about the excessive portions of rice and noodles, as well as oversized potatoes and sweet potatoes.

For Americans, excessive calories come from large, hearty meals in restaurants (this will be discussed in more detail in Chapter 8), but this phenomenon is unlikely to change easily in the short term.

It is important to recognize this and to carefully select meals and control portion sizes when eating out.

Pay attention to portion sizes and don't just keep eating.

Move around to avoid regaining weight.

You can eat more on weekends, but don't forget that you need to burn more calories than you eat.

Weekends usually offer plenty of time for exercise, so make the most of this free time.

Do at least an hour of vigorous exercise that gets your heart pumping on Saturdays and Sundays; this will definitely help prevent weight regain.

Exercise is the best way to maintain a slim figure.

Try to arrange activities that fit into your lifestyle on weekends, such as tidying up the yard.

Many people sit on lawnmowers that have a weeding function. These lawnmowers used to be used in the wilderness where weeds grew in abundance. However, modern people have applied these lawnmowers to small patches of grass, about the size of a bathroom mat.

Weeding is a great form of exercise, but you have to push the lawnmower yourself to burn 387 calories per hour!

Here are the calories burned in an hour of other household chores done over the weekend.

17 Tips to Help You Lose Weight: 17 Weekend Chores That Burn Calories

Watering lawns and gardens by hand 102

Cleaning and dusting 176

Doing housework in moderation 246

General carpentry 246

Water pipe renovation 246

Horticulture 281

281 bags of weeds

303 raking the grass

Weeding or planting flowers 317

Paint 317

Clean the sewer 352

Slow Woodcutting 362

House renovation 387

Snow shoveling 422

Moving heavy objects (e.g., helping a child move to university) 528

Plowing fields, bundling straw, cleaning barns 563

Pruning trees 633

Beware of binge eating syndrome

Avoid overeating and excessive drinking.

Don't stuff your face so big it looks like a basketball.

Control your diet and be determined to change your eating habits.

First, list the troublesome foods that can lead to binge eating.

You actually know exactly what these foods are, so it's best to include them in your weekend treat.

Planning your weekend meals in advance can help your brain and stomach anticipate food, preventing you from eating out of habit.

During the week, strictly adhere to your schedule, and enjoy your favorite foods on the weekend.

However, you still need to use your brain.

You can safely include pizza in your diet, but only eat one slice; don't wolf down a whole pizza.

If you persevere, you can stay slim for life.

Say Goodbye to Guilt

During the "maintaining slim period," dieters don't need to have an internal struggle about which behaviors are good for weight loss and which are bad, otherwise they might ruin their efforts to lose weight.

You can treat yourself well, as long as it's planned out and doesn't cause you to lose control during the week.

You should be in control, not let food control you.

Keeping this in mind will help you resume eating wisely on Monday.

What if something goes wrong along the way?

Cheer up and get back to the plan.

Humans are inherently imperfect, so there is no benefit in criticizing oneself or reverting to unhealthy or even harmful behavioral patterns.

The healthiest approach is to laugh it off and get back on track as soon as possible.

Don't worry about it not having to be perfect, just do it.

Stay focused

I often say: "If the method remains the same, the result will remain the same."

This proverb reminds you that if you fall into old habits, your weight will quickly rebound.

Remind yourself constantly how wonderful things are right now.

Put your new photos at home, in the office, or even in your wallet.

Whenever you're looking for an excuse not to exercise, or when you're tempted to walk up to a vending machine, look at these photos.

This way, every time you feel like breaking your diet, you'll stop and think things through. These photos will give you pause for thought.

In addition, list the reasons why you never want to regain the weight and place them next to photos of you when you were slim.

A patient taught me a trick: wear clothes one size smaller (they should fit you well now), so that if you feel you're gaining weight, you won't eat anymore.

The true meaning of "maintaining a slim figure" lies not only in adhering to a set diet, but also in permanently changing behavior.

This is a change in lifestyle, a new way of life.

Now you know how to have good nutrition, enjoy food, and avoid gaining weight throughout your life.