Feel Full & Lose Less: 4 Simple Habits

by Archynetys Health Desk
Adequate intake of calcium and vitamin D is not only good for bones and joints, but also contributes to weight control. (Source: Pixabay)

Lobsang Gyaltsen is a Taiwanese (Chinese) doctor working in a general hospital in Taipei (Chinese Taipei). He is also known as the author of several books on nutrition.

Nutrition experts say eating the same meal can cause weight gain in some people but weight loss in others. Therefore, it is not just about “eating less” or “walking more”, but rather about eating a balanced diet and getting enough exercise every day.

Preventive medicine experts emphasize that people who are regularly active – such as walking, climbing stairs or doing light exercise throughout the day – have a better metabolism. Conversely, people with a sedentary lifestyle, even if they eat little, can gain weight faster.

In his book *Peace of Mind and Good Health*, which will be published at the end of 2025, mentions Dr. Lobsang simple habits that, if established as early as possible, are beneficial to health and help stabilize blood sugar levels, thereby facilitating weight control and preventing the accumulation of excess fat.

Don’t train on an empty stomach.

Many people mistakenly believe that eating less after exercise leads to faster weight loss. However, studies show that eating a nutrient-dense meal after exercise speeds muscle recovery and supports bone and joint health. Skipping fasting after training can negate the positive effects on building muscle and burning fat.

Dr. Lobsang said that if you are planning a party or celebration, you should do some physical activity beforehand as it boosts your metabolism and somewhat limits fat accumulation.

Strength is not the “enemy.”

Many people avoid carbohydrates because they believe they cause weight gain. In fact, it is a lack of exercise that leads to weight gain. Carbohydrates are converted into glycogen and stored in muscles and liver – an important source of energy for physical activity.

Compared to those who avoid carbohydrates completely, people with a balanced diet and higher glycogen levels in their muscles have better endurance and stamina during exercise.

The basic principle of healthy eating is that whole foods are better than processed foods. Therefore, you should prefer fiber-rich carbohydrates like brown rice, oatmeal, sweet potatoes, etc. as they stabilize blood sugar levels and aid digestion.

Proteins and carbohydrates should be combined in appropriate amounts.

The ideal time to burn excess fat and build muscle is within half an hour to an hour of your workout. Especially after intensive strength training, the muscle tissue is inevitably damaged and you feel exhausted.

The ideal diet for muscle recovery consists of a meal with a carbohydrate to protein ratio of 3:1, for example a sweet potato with a cup of soy milk or a bowl of oatmeal with a hard-boiled egg.

When consumed together, carbohydrates and proteins are very beneficial for replenishing glycogen stores as well as for muscle regeneration and strengthening.

Supplement with calcium and vitamin D.

According to nutrition experts, adequate intake of calcium and vitamin D is not only good for bones and joints but also helps in weight control. When the body has enough calcium, fat metabolism becomes more efficient, the accumulation of excess fat is limited and muscle function is optimized during exercise.

Vitamin D also helps improve insulin sensitivity, helps the body use energy more efficiently and increases calcium absorption. Regular consumption of calcium-rich foods in combination with sufficient sunlight and regular exercise is considered fundamental for sustainably maintaining a healthy and balanced body.

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