In today's society, there are many obese states due to busy work or eating diet. We are eager to have a healthy body, so we need to lose weight, and the best way to lose weight is to eat a healthy diet full of fat burning food.
Losing weight starts in the kitchen, and what you eat is far more important than how you exercise because weight loss is 70% what you eat and 30% exercise. You can exercise daily and not see the scale move if your diet is not spot on.
Exercise is part of it too, but the food is the main focus because this is to lose weight by eating and your lifestyle.
Here are 11 tips to help you lose weight below. Hope it works for you.
1. Don't skip breakfast
Breakfast can't be skipped and eating on time can quickly get your metabolism to a normal level. Your body's metabolism will slow down when you sleep, so it will only rise when you eat again. Start your day with a breakfast of at least 200kcal, which instantly brings your metabolism to work. If you skip breakfast, you could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
2. Protein supplement
Meals should be supplemented with lean meat, fish, shrimp, eggs, soy products and other foods rich in high-quality protein. Proteins are made up of amino acids and are less likely to be absorbed by the body than fats and sugars. The body must consume more calories to consume it. However, it does not mean that your recipe must be all protein. It’s recommended that 20% to 30% of the calories you consume per day come from protein.
3. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fiber. Fiber is beneficial for the human body and eats more fiber can promote the body's metabolic function to achieve weight control purposes. Fiber can reduce the time the food stays in the intestines, reduce the absorption of nutrients, and assist in the early discharge of waste that is not beneficial to the human body.
4. Little food with many meals
We can eat little food with many meals and avoid prolonged hunger or overeating. The time between meals is 4 hours. Eating 5 to 6 times a day "small meals" can promote metabolism more than 3 meals. In addition, this will prevent you from overeating because of chronic hunger. Try to make every meal 4 hours apart and every meal contains protein, which can better promote metabolism
5. Do some exercises
Doing exercise is key to losing weight and keeping it off. Punch or run for 15 minutes in the morning and take a walk for 30 minutes in the evening, exercises can help burn off the excess calories you can't cut through diet alone. Find an exercise you like and are suitable for your routine.
6. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. Guaranteed to drink 1800 to 2000ml of water every day, the body's metabolism will accelerate by 30%
7.Ensure adequate sleep time
Guarantee 8 hours of sleep time, exercise about 30 minutes before bedtime and then take a comfortable hot bath. Lack of sleep can directly affect the level of metabolism. People who sleep only 4 hours or less per night are hard to break down carbohydrates and also affect consuming calories.
8. Don't stock junk food
To avoid temptation, try to not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn, and fruit juice.
In the afternoon, the meal can be supplemented with low-fat milk, and the rich calcium can accelerate the metabolism of fat. Calcium combines with fat in the intestines to form a soap-like substance that is excreted with the fat that is eaten and slows the rate at which fat cells become larger
10. Don't ban foods
Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you can't enjoy the occasional treat as long as you stay within your daily calorie allowance
11. Plan your meals
Try to make a plan for your breakfast, lunch, dinner, and snacks for the week, making sure you stick to your calorie allowance and insist on doing exercise. You may find it helpful to make a weekly shopping list. Last but not least, perseverance is the key to success in everything you do.