三餐靠便當，3招教你保持健美

Ah-Liang, recently discharged from the military, moved to Taipei for work and became a typical "eat-out" person, relying on pork rib or chicken leg bento boxes for lunch and dinner every day. However, in just a few months, his waistline noticeably expanded, a result of the bento boxes causing his weight gain.Weight gainA typical example.

Bento boxes sold in general bento shops tend to be oily and high in calories. For example, a common chicken leg bento box, priced between 85 and 100 yuan, contains about 1200 calories, equivalent to adding 0.15 kilograms of fat. If you consume these high-calorie bento boxes regularly and lack exercise, your weight will naturally increase rapidly.

To avoid becoming a "lunchbox obesity" sufferer, you can focus on the following three aspects when eating out to effectively control calorie intake and maintain a healthy weight.Healthy body shape。

1. Reduce intake of high-oil foods

When ordering food, try to avoid fried foods, as even after degreasing, fried foods still contain more oil than other cooking methods. It's recommended to choose lower-oil cooking methods such as steaming and boiling. Additionally, remove the skin from meats, such as chicken skin, which is a source of excess fat. Also, many bento boxes come with sauces on top of white rice; these sauces often contain a lot of oil, so avoid them if possible to help reduce unnecessary calorie intake.

2. Stay away from processed foods

Sausages, ham, and other common bento box side dishes, while adding flavor, often contain excessive amounts of added oil and salt, posing a hidden calorie trap. If your goal is weight loss, it's recommended to avoid these processed foods and choose more natural ingredients instead.

III. Controlling food intake and focusing on nutritional balance

A typical bento box contains about 1.5 bowls of white rice. It's recommended to consciously reduce your intake, eating only half or two-thirds of that amount to help lower overall calories. In addition, the bento box should include at least two vegetable dishes to supplement fiber and various nutrients, preventing nutritional imbalance. Also, avoid cooking methods that easily absorb excess oil, such as thickening with cornstarch or braising.

The order in which you eat is also important. It is recommended to eat vegetables first, then the main dish, and finally rice. This helps to slow down the rise in blood sugar and avoid excessive intake of carbohydrates.

Can convenience store bento boxes help you lose weight? Controlling calorie intake can aid in weight loss.

Even those who usually eat out mainly from convenience stores can achieve their goals through dietary control.Weight loss effectThis method is also known as the "bento diet".

For example, a person weighing 80 kg who wants to lose weight to 60 kg can achieve this goal by controlling their daily calorie intake. Eating only two convenience store bento boxes a day, totaling about 1500 calories, is about 900 calories less than a chicken leg bento box from a regular buffet. With this calorie difference, they can lose about 1 kg every 8 to 9 days. If they persist, they have a chance to lose 20 kg in less than seven months.

In summary, for those who frequently eat out and want to avoid weight gain from takeout, the key is to choose low-oil, minimally processed ingredients, control portion sizes, and pay attention to nutritional balance and the order in which you eat. Even convenience store takeout can be a helpful aid in weight loss if you follow the principles of calorie intake.