Weight Loss Tips for Overweight Individuals

 In conversations with people around me, I’ve noticed everyone seems to have their own “secret” to weight control. I’ve gathered a few of these tips, hoping they might inspire others. While their scientific basis may vary, their simplicity and practicality are undeniable.

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(1) Using Pants to Prevent Weight Gain

A friend devised a clever way to monitor her weight: she had a perfectly fitted pair of pants tailored (snug at the waist, hips, and thighs) and tries them on every few days. If they fit comfortably, her weight is stable. If they feel tight—say, the button won’t fasten—it’s a sign to exercise more and eat less to restore balance. She proudly shared, “This method has kept my weight steady for 10 years.”

(2) Brushing Teeth to Curb Snacking

A young friend, an avid tooth-brusher, insists on brushing after every meal. Her colleagues were curious about her habit. She explained, “Brushing leaves a fresh, minty feeling in my mouth. As long as I have that, I don’t crave snacks.” This simple trick helps her avoid mindless munching.

(3) Move More, Eat Less: The Simplest Weight Loss Formula

I recently saw a patient who looked noticeably slimmer after months apart. When asked for his secret, he shrugged, “No secret—just small lifestyle changes.” He swapped his bus commute for walking, took stairs instead of the elevator, and traded greasy breakfasts like fried pancakes for steamed buns and porridge. By eating slightly less at each meal, he shed pounds effortlessly. To him, weight loss isn’t a daunting task.

(4) Drink Soup or Water Before Meals to Eat Less

A friend from Guangdong shared an interesting observation: “Ever wonder why Southern China has more slim people and Northern China has more overweight ones? One key reason is that Southerners drink soup before meals, while Northerners do so afterward.” Seeing my confusion, he elaborated, “Drinking clear soup or water before eating fills your stomach slightly, so you eat less. Drinking after a full meal only stretches your stomach, increasing appetite over time.” He emphasized that the soup should be light and the amount between 250–500 ml.

(5) Adjust Your Diet for Weight Loss Without Sacrificing Flavor

A patient once feared I’d restrict her diet completely, lamenting, “What’s the point of a mouth if not for eating? Banning food feels like depriving myself!” I clarified that dietary restrictions don’t mean starvation but rather swapping unhealthy habits for better ones. Replace high-calorie “junk foods” with nutrient-rich, lower-calorie options that still satisfy.

Chinese cuisine offers countless healthier alternatives: vegetables like cucumber, winter melon, onion, asparagus, cabbage, cauliflower, carrots, spinach, and beans; fruits such as apples, grapefruit, citrus, bananas, peaches, pineapples, and watermelon; lean meats like pork, beef, lamb, or skinless chicken; fish like salmon, sea bass, or carp; unrefined grains like brown rice or whole wheat flour; and oils like olive, vegetable, or corn oil. By making smarter choices, you reduce calorie intake while still enjoying delicious meals—a win-win.

(6) Change Cooking Methods to Support Weight Loss

Fats and oils are calorie-dense. Switching from frying to steaming, boiling, or cold-mixing can cut oil use and aid weight loss without compromising taste.

(7) Repurpose Leftovers as Lunch, Don’t Force Yourself to Finish

Many households face the dilemma of leftovers: tossing them feels wasteful, but eating them all leads to overeating. Solutions include cooking smaller portions next time or refrigerating leftovers to make a work lunch, avoiding unnecessary calorie intake.

(8) Mastering the Dining Table

A friend, a company executive, frequently dines out for business but maintains a standard weight. His dining table strategy includes: ① avoiding high-calorie fried nuts like pine nuts or cashews in appetizers; ② limiting fried dishes like chicken legs, shrimp, or fish; ③ skipping desserts like ice cream; ④ sticking to plain water, tea, or black coffee with no additives; ⑤ politely encouraging guests to eat more while eating sparingly himself. This balance keeps him in control.

What do you think of these tips? Ready to give them a try?