After the beginning of autumn is a suitable time period for weight loss. Develop some fat-burning behaviors to avoid autumn fat. 5 ways to slim yourself down in the next February:
Method 1. Eat three meals regularly and only eat 80% full
If you want to force yourself to lose weight, you should avoid being hungry and having one full meal, and fix the time of three meals (such as 7-8 am, 12 pm, and 6 pm) to make your body run more efficiently and avoid excessive hunger. Cause revenge eating at the next meal.
Maintaining the combination of “three parts meat and seven parts vegetables” can balance the reasons for the meal. Don’t eat to support yourself, and eat it at each meal “you feel like you can take a few more bites, but you won’t be hungry if you stop” (eight parts full) That’s it. We can use smaller dishes (like small bowls, small plates), which help to assist in controlling the components.
Method 2: Halve the intake of staple foods
People who lose weight should reduce their intake of refined carbohydrates, such as blood sugar fluctuations easily caused by rice, noodles, and steamed buns. We can choose whole grains and whole grains, which can prolong satiety and better stabilize blood sugar.
Suggestions : Originally, eat 1 bowl of rice/noodles (about 150-200g raw weight) per meal, reduce it to half a bowl (70-100g), and replace refined staple foods with low GI staple foods, such as oats (30g raw weight cooked), sweet potatoes/Purple sweet potato (100g), corn (1 medium size), brown rice (50g raw weight), whole wheat bread (1 slice).
The proportion of whole grains is at least 50% of the staple food (such as half white rice and half brown rice in half a bowl of rice, or half noodles and half soba noodles), which can inhibit fat accumulation.
Method 3. Strictly control the intake of snacks and drinks.
If you want to lose weight, you should stay away from all kinds of garbage diets. All kinds of processed snacks, such as potato chips and chocolate containing trans fat, as well as high-sugar drinks such as cola and milk tea, can cause blood sugar fluctuations and are not good for cardiovascular health, so we should try to avoid them.
You should eat less snacks and sugary drinks, gradually return to a healthy and light diet, and eat some apples, kiwis, and boiled eggs in moderation when you are hungry in the afternoon. It has low calories and a strong feeling of satiety, which can inhibit fat accumulation.
Method 4: 30 minutes of exercise per day (starting with low intensity)
Exercise and fitness can boost caloric consumption and strengthen body metabolism. People who are not usually active can give priority to “low threshold + sustainable” projects to avoid over-training and boredom.
You can choose between: brisk walking (speed 5-6 km/h, equivalent to 100-120 steps per minute), jogging (1 minute of jogging, 1 minute of walking in an alternating cycle of training), climbing stairs (up and down 5 floors per day (10 times), or doing simple aerobics following the video (like Pamela 10-minute introductory version).
At the beginning of the exercise, start from 20-30 minutes, slowly improve the exercise capacity, strengthen the cardiopulmonary function, and then gradually increase the duration/intensity.
Method 5: Drink enough 2 L of water every day, drink one cup before meals
“Water participates in the body’s circulatory metabolism, can also reduce pseudohunger, and better control appetite. People who drink a glass of water before meals can effectively reduce their meal intake”.
It is recommended that you drink enough 2000 ml (about 8 cups) per day and supplement with small amounts and multiple times (200-300 ml each time). Forced drinking of a glass of warm water (200-300 ml) 30 minutes before each meal can take up space in the stomach in advance and reduce the amount of meals eaten.
If you find the white water tasteless, you can add lemon slices/mint leaves, and be sure to avoid replacing the water with sugary drinks (cola, milk tea) and alcoholic drinks (they are high in calories and prone to edema).
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