Many people try dieting to lose weight but ultimately fail to maintain results. Obesity specialist Cai Mingjie told the Health 1+1 program on NTD, a sister outlet of The Epoch Times, that traditional diets are difficult to maintain and that most people regain the weight within one to two years.

He noted that the key to weight loss lies not in eating less but in eating the right way and in the right proportions. This approach not only helps you lose weight successfully but also prevents weight regain later.

Why Is It So Easy to Regain Weight After Dieting?

When people begin their weight loss journey, the first thing that comes to mind is “eating less.” While this approach may show initial results, Cai said the risk of regaining lost weight is extremely high. There are three primary reasons for this pattern:

Decreased Basal Metabolic Rate

When the body senses insufficient caloric intake, it activates a self-protective mechanism, lowering its basal metabolic rate to conserve energy. This metabolic slowdown reduces calorie burning, causing fatigue and a lack of energy. This self-protection also increases cravings for high-calorie foods, making it easy to overeat and regain weight.

Muscle Loss

Dieting not only reduces fat but could also lead to a loss of muscle mass. Because it requires a fair amount of energy to maintain muscles, the body will try to reduce energy consumption by breaking down muscle tissue to make up for the caloric deficit. As muscle loss occurs, metabolism slows further, increasing the risk of weight regain.

Psychological Factors

Humans are not machines. Prolonged, deliberate suppression of the desire to eat can lead to a strong rebound in appetite.

Once you start craving food again, you may feel that your weight loss efforts have failed. That may lead you to give up entirely, adopting an “I'll do it later” mentality—and regaining the weight.

Proper Dietary Proportions Instead of Restriction

Cai warned that some women, particularly those pursuing rapid weight loss, often fail to fully consider the underlying principles of healthy weight management. They may resort to extreme routines, potentially leading to health problems such as anorexia, endocrine disorders, and hair loss. He emphasized that true weight loss does not depend on weight loss products or so-called quick fixes. The key is to establish a healthy, sustainable lifestyle that begins with smart dietary adjustments.

Rather than obsessively counting calories, Cai recommended learning to manage food proportions while maintaining nutritional balance. Developing a habit of exercise can help boost metabolism and maintain weight. It is also worth setting smart and reasonable weight loss goals. If you want to lose 44 to 66 pounds, expect it to take months to a year, allowing the body to accomplish that in a gradual, natural, and healthy manner.

The Harvard Healthy Eating Plate Method

Proper dietary proportions are crucial for maintaining weight and preventing regain. A balanced diet that contains a variety of nutrients helps increase satiety, provides a steady supply of energy, helps control appetite, preserves muscle mass, and maintains a healthy metabolism—all essential for preventing weight regain.

Cai recommended following the Harvard Healthy Plate’s dietary proportions for daily meals. This method divides your plate into four sections to help establish correct proportions for balanced nutrition:

• Upper left section (large section): Include a variety of vegetables, such as leafy greens, carrots, kelp, and mushrooms.


• Lower left section (small section): Include one serving of fruit, about the size of a fist. Fruit provides dietary fiber and contains antioxidants, which may help reduce the risk of obesity.


• Upper right section (starches): Include whole grains, white rice, or noodles. Avoid processed starches high in sugar and oil, such as fried rice and oil-fried noodles.


• Lower right section (proteins): Include high-quality proteins from sources such as chicken and seafood. Eat red meats like beef and pork in moderation, and avoid processed meats such as ham and bacon.

Many people mistakenly believe that weight loss requires avoiding all carbohydrates. Correcting this misconception is the starting point for weight loss and healthy eating, according to Cai.

He noted that the key is distinguishing between processed and natural carbohydrates. Be wary of processed and refined carbohydrates like bread, cookies, and cakes. Processing removes most of the dietary fiber and nutrients, making these foods easily absorbed by the body, causing a rapid rise in blood sugar and potentially increasing fat accumulation.

On the contrary, many natural foods such as brown rice, oats, and whole-wheat bread contain high-quality carbohydrates. Beans, for example, contain both carbohydrates and protein, making them highly nutrient-dense and beneficial for weight management.

How to Avoid Gaining Weight When Eating Out?

Cai noted that it is indeed more difficult for people who often eat out to lose weight. This is because most restaurants often add large amounts of sugar, oil, and salt in their cooking and seasoning practices, which can lead to weight gain if eaten frequently.

He emphasized that even when dining out, you can easily implement the Harvard Healthy Plate proportions to control your diet and still lose weight. He suggested visualizing a plate model or using a lunchbox or paper plate to adjust the proportions. Vegetables should take up the largest portion—about two fists in size. Fruit should take up about one fist, and proteins and starches should occupy a quarter of the plate.

In the case of social situations, such as attending a dinner party or having dessert, there is no need to refuse just to lose weight.

Cai offered the following three strategies to help maintain weight-loss results:

• Prevent: Eat less before a meal. For example, if you know you will be having cake for afternoon tea, eat a lighter lunch and choose low-fat options. Alternatively, exercise beforehand. Cai shared that he does weight training before a meal to deplete muscle glycogen, allowing room in the muscles for sugar to be stored there instead of being stored as fat.


• Compensate: If you overeat at one meal, reduce your portions at subsequent meals or increase calorie burn through exercise.


• Relax: When enjoying a big meal or sharing dessert with friends, avoid feeling stressed or guilty. Maintaining a positive outlook, relaxing, and enjoying life will help you stay motivated and support long-term weight management.