Ten Golden Rules for Preventing Relapse: A Practical Guide to Overcoming Insomnia and Scientifically Managing Sudden Appetite

Do these 10 things to prevent weight regain: 1. Distribute your meal portions evenly, with breakfast being the most important. Eating a small dinner is something only successful dieters can do. Therefore, I suggest distributing your daily meal portions evenly, then gradually increasing breakfast and decreasing dinner. Trying to skip dinner or eat very little from the start is unsustainable. 2. Never intentionally starve yourself after overeating. Many people intentionally starve themselves after overeating, thinking it will reduce calorie storage. However, this habit lowers your basal metabolic rate, leading to weight gain; it also stimulates excessive stomach acid secretion, causing acid reflux and other gastrointestinal problems. Therefore, eat a meal after overeating, even just a small one, which is healthier than starving yourself. 3. Develop the habit of recording your food intake. Eating whenever you want makes it impossible to know "how much I ate," "what I ate," and "whether my nutrition was balanced." Therefore, I suggest keeping a food diary. Simply by looking at a food diary, you can immediately see if there are any problems with your eating habits and help improve bad habits. 4. Avoid eating sweets after meals to prevent fat accumulation. Because our bodies use sugar as an energy source first, if you eat high-sugar foods after a meal, the food you ate earlier will be more easily stored as body fat. Based on this principle, changing the order of eating to dietary fiber (raw foods, fermented foods, cooked foods) → protein (plant or animal) → carbohydrates will help with weight loss and prevent fat accumulation. 5. Meals should last at least 20 minutes, and you should chew slowly. It should take at least 20 minutes from the start of eating until you feel full. If you eat too quickly, the food will be finished before the brain receives the "I'm full" signal, and you will immediately want to eat more, leading to overeating. Therefore, chewing slowly helps the brain to generate a feeling of fullness. Remember, it's not your stomach that makes you feel full, but your brain. 6. Avoid eating rice soaked in soup to avoid consuming too much salt. Whether it's clear broth or thick broth, seasoned soups usually contain too much sodium. Furthermore, if you soak rice in soup, the rice dilutes the saltiness, making it less noticeable and leading to excessive sodium intake. Salty foods can alter our appetite and increase our desire to eat. Eating rice soaked in soup is not good for your health; it's recommended to avoid overly salty foods for healthy weight loss. 7. Use smaller bowls, chopsticks, and spoons to reduce food intake. Replacing your usual bowls, chopsticks, and spoons with smaller, child-sized ones creates a visual illusion that helps adjust portion sizes. 8. Eat more dietary fiber to effectively prevent constipation. Dietary fiber is rich in nutrients and easily creates a feeling of fullness, effectively preventing and resolving constipation and promoting intestinal peristalsis. 9. Consume a balanced amount of protein to help build muscle. Muscle is key to successful weight loss, and the building blocks of muscle are protein. Even without weight loss, having muscle will make you look slimmer. In addition, hormones that contribute to mental health, such as melatonin and serotonin, also rely on protein for production. Therefore, please ensure you consume a balanced intake of protein daily. 10. Eat more high-quality carbohydrates, such as brown rice and sweet potatoes. Insufficient carbohydrate stores in the body can lead to overeating or binge eating. Therefore, try to avoid consuming easily absorbed simple carbohydrates and consume more complex carbohydrates, such as unrefined foods like sweet potatoes, brown rice, and barley. Insomnia is often caused by overthinking. After successfully losing weight, everything was wonderful, but "insomnia" is probably my biggest aftereffect. Only now do I understand how important sleep is. I usually go out without makeup, but during the period of severe insomnia, I simply couldn't go out without makeup; my complexion looked like 10-year-old fermented soybeans, very dull. For a while, my insomnia was very severe; I often felt inexplicably uneasy, dazed, and utterly hopeless. Every day I couldn't fall asleep until dawn, and even after finally falling asleep, I would wake up after only two hours. When I felt sleepy during the day, I couldn't sleep because of work, which was really painful. Later, I realized that my insomnia stemmed from "differences in my thoughts." I've stared blankly into space, wide awake, until 4 a.m. before finally falling asleep; I've stayed up all night watching 16 episodes of a TV series; I've read an entire mystery novel out of curiosity about the next chapter; I've written articles through the night on days when inspiration struck; I've even stayed up all night sewing clothes for my beloved dog. Back then, even after a sleepless night, I was still full of energy the next day. Little did I know, now I feel exhausted because I keep forcing myself to sleep, thinking "why can't I sleep?" One night, instead of lying in bed counting sheep and forcing myself to sleep, I listened to my favorite soft music and started drawing. When I finished my sketch and picked up my colored pencils, sleepiness crept in without me even realizing it. On this day of changing my mindset and clearing my mind, I slept exceptionally well. In fact, there's often a rebellious child inside everyone. You tell it to read, it doesn't; when it's trying to lose weight, it inexplicably craves more food; when it's time to rest, it wants to work. Therefore, if you force yourself to "go to sleep now" or "it's time to sleep," the "child" will resist, and thinking too much will only make it harder to fall asleep. When you can't sleep, don't think about insomnia; instead, treat it as time to enrich yourself and enjoy it to the fullest! Don't force yourself too much, lest it have the opposite effect. When you want to indulge in a big meal, you can pair it with tomatoes or grapes to cut through the richness. "Woman" refers to people who are classified as girls at birth; women are also equivalent to grandmothers, mothers, older sisters, younger sisters, nieces, daughters-in-law, etc.; women are also subdivided into "women who have made plans to lose weight," "women who are currently dieting," "women who talk about dieting but don't take action," and "women who are sad and upset about rebounding after dieting." Dieting is like a label, inseparable from all "women." It's possible to be dieting today, then be tempted by delicious food and indulge tomorrow, only to give up again after re-entering dieting mode the next day. Especially weekends, weekends are the perfect time to give up! Therefore, I even hope to work every day, without rest, and ideally, only Monday to Friday a week, without Saturdays and Sundays. However, simply eating low-salt, low-calorie healthy foods and calculating calories at every meal for the rest of one's life is unrealistic. Although I often talk about "losing weight," I still occasionally eat foods that are not conducive to weight loss; however, as long as I consume nutrient-rich foods at the same time, the harm can be reduced. If you must eat high-fat foods, try these methods to minimize the harm to your body: 1. When eating high-fat foods, pair them with grapes or cherry tomatoes. High-fat foods can lead to the formation of triglycerides, which can worsen blood circulation. Eating more grapes or cherry tomatoes, which are rich in antioxidants, can reduce the negative effects. 2. When craving meat, pairing it with cherry tomatoes is ideal. Eating meat with grapes can cause the body to absorb too much sugar, so it is recommended to eat meat with cherry tomatoes. 3. When eating strongly flavored foods, supplement with dark chocolate. Chocolate contains cocoa, which helps lower blood pressure; therefore, it is recommended to eat dark chocolate with a cocoa content higher than 60%. 4. People who love carbohydrates can pair them with vinegar. Excessive carbohydrate intake can easily cause blood sugar spikes, while vinegar can inhibit this rise. Everyone's circumstances are different; don't impose worldly standards on yourself. Because my parents wanted me to go to university, I worked hard to get in, but later realized it wasn't what I wanted, so I resolutely dropped out. Even so, I didn't waste my days, because I knew my goals clearly and studied at the small theater on University Road, using it as a substitute for university campus life. For me, the small theater was my "practical university." I believe that everything, good or bad, must be experienced firsthand to know "whether you want it," just like when I took the university entrance exam. After entering university, I realized it wasn't what I wanted. Even though graduating from high school isn't something to be proud of, I believe I can go to university anytime I want. Compared to my peers, I've experienced more and more things, and I've also failed. In the process, I've cried many times and suffered a lot. In life, I've also met people I wanted to date and visited many places. Of course, although I am not perfect and quite ordinary, I have lived an upright life and possess experiences that are more interesting and valuable than a college diploma-these are my conditions and abilities. Many challenges were overcome because of my unwillingness to give up, and looking back on my short life, I have no regrets. I failed three times in the open auditions for comedians. During that time, I pondered countless times: Is this not the path I should take? Am I lacking talent? Perhaps it's just my stubborn personality!I set a goal for myself: to succeed before the age limit for the audition. It was this all-out effort that allowed me, at a relatively young age of 22, to become a comedian through KBS's open audition. If I had simply wanted a stable job and given up my dreams, perhaps I wouldn't be where I am today, and I wouldn't be writing this article. By world standards, I should be ashamed of my high school diploma, but that's just world standards, other people's opinions; I'm not ashamed. There are no "standard answers" in this world; so-called "trends" and "fashion" are just fleeting changes. What works for others may not work for you. During my time participating in the "Slim Girl" program, I was under constant scrutiny and immense pressure for 365 days a year. So, I adopted the ultimate weight loss method-anything that people said was effective, I was willing to try. But I found that this method didn't work. Think about it another way: if the weight loss methods advertised were simple and effective, then fat people should be extinct on Earth. So why are there still so many people troubled by obesity? Because each of us is unique, and there can't be a "standard weight loss method" that suits everyone. Foods beneficial to A may harm B; exercise beneficial to C may harm D. Therefore, don't be swayed by "fashions" or "trends." Finding a method that suits you is most important, and don't foolishly use world-defined standards to plan your one and only life. Because you are a unique flower in the world!

Further explanation:

I have completed the breakdown of articles 11-15 for you, strictly adhering to the requirement of "not changing a single word," and accurately added source indexes at the end of each sentence in the main text.