16 Everyday ways to Lose Weight
1- Change the order of meals
Eating order will affect the weight of this matter, eat two vegetables first and then eat some protein rich meat, eggs, soy products and finally rice, steamed bread, noodles and other staple foods together with the dishes.
Eating in this order will help reduce overall dietary intake of calories and effectively control the rate at which blood sugar rises.
2- Eat slowly
A Japanese study has found that eating fast is the most common cause of obesity among unhealthy eating habits.
This is because it takes time for the perception of hunger and satiety to reach the brain.
If you eat too fast, your brain often hasn't received the message that you are full, and your stomach has already filled up with a lot of food.
Therefore, eating slowly, no matter for digestion and absorption, or weight control, is a good habit ~
3- Drink water and milk before meals
You know what? Drink water, drink milk also can reduce weight!
20~30 minutes before meals, drink a glass of water or milk, can effectively improve the feeling of satiety, reduce the intake of meals, play a weight loss effect ~
4- Keep snacks out of sight
"Out of sight, out of mind" is a great way to keep yourself from eating extra.
After all, when faced with a tempting snack, it's tempting to crave it even if you're not hungry.
Therefore, keeping snacks in your locker, rather than within easy reach, can really prevent you from oversnacking!
5- When buying snacks, learn to read the "nutrition facts list"
When you're shopping for snacks, don't just throw them in the cart.
Look at the "food nutrition facts list" on the back of the food package. If the nutrient reference value % (NRV%) of fat, carbohydrate (sugar) and sodium (salt) is too high;
Or "ingredients list" in the oil, sugar, salt ranked first, please silently put them down!
6- Eat more fresh fruit and drink less fruit juice
Syrup is often added to the juice sold in milk tea shops in summer.
Even if you press it yourself at home, it filters out the fiber that's useful for gut health.
So instead of spending money or struggling with juice, eat fresh fruit!
7- There is also a taste for late night snacks
Whether studying or working overtime, you always feel hungry at night.
If you're trying to lose weight, opt for fruit, milk and oatmeal, or a green salad for your evening meal
Instead of instant noodles, small fried skewers, small barbecue, puffed food and the like.
8- Never "close the door" except for cold dishes
Many people tend to follow the tradition of "thrift", even if they have eaten too much, they will still eat the last bit of food left.
This habit, on the one hand, can increase the burden of digestion of intestines and stomach, on the other hand, also can virtually let you become fat ~
In addition to cold vegetables, uneaten meat dishes, staple food can be poured into an airtight box stored in the refrigerator, before eating completely heated.
Or eat how much do how much, save food, put an end to waste ~
9- Add coarse grains to the staple food
Staple food can be properly added corn flour, oats, quinoa and other coarse grains.
This will not only reduce the overall calorie value and GI value of food, prevent obesity, control blood sugar level, but also get vitamin B1, B2 and other nutrients lost in the process of processing rice flour from food.
10- Big bowl for small bowl -
Replace the rice bowl with a smaller one and the serving plate with a smaller dinner plate.
Many people do not want to get up after eating this bowl of rice, slowly into the food intake will become less ~
11- Watch video while exercise, entertainment and fitness
A lot of people go home in the evening after dinner to the sofa, bed, began a happy life after drama.
You can set up your phone next to your TV or tablet, lay down your yoga mat and turn on your exercise class
Both relaxed entertainment, also weight loss fitness, both completely do not delay!
Try it tonight?
12- Move while lying down
There are many moves you can do while lying in bed, such as "side leg lifts", "hip Bridges", "baby stretches" and so on.
Even small daily exercises can lead to great results over time.
13- Find someone to push each other
Many studies have shown that finding a partner makes you more likely to stick with it for the long haul than you are.
If your willpower is not strong, find a friend with the same goal to urge each other to eat regularly, exercise and lose weight together.
14- Tell friends and family that you are on a diet
On the one hand, to prevent them from being too enthusiastic and accidentally eating too much;
On the other hand, it can improve your self-control: you won't feel like eating too much now that you've announced your weight loss
15- Learn to adjust your mood and don't use food to reduce stress
Many people choose to eat to relieve their stress when they are stressed out or stressed out. Most fatally, they often choose foods that are high in sugar, oil or taste...
In the face of this situation, try to be moderate.
Call a friend or family member to chat, listen to music or watch a movie... Find ways to relieve stress rather than just eating.
16- Short-term weight fluctuations are normal, so don't worry too much about the numbers
A lot of people are very concerned about their weight figures, often see themselves very hard to lose weight, but still no effect, then the mood fell to the bottom, to lose confidence in weight loss.
In fact, short-term weight fluctuations are normal
Maybe it was eating too much salt the night before. Maybe it was drinking too much water. Maybe it was muscle mass (muscle weighs more than fat for weight). He got on the scale before he even pooped...
The subtle change that need not care about weight excessively causes too big psychological burden to oneself, reduce weight also want step by step!
Daily diet, exercise, psychological construction are very important ~
For every little dot you notice in your daily life,
It's easier to lose weight
Click on to see.👇👇👇👇
Comments
Post a Comment