Share 10 practical fat-reduction tips that can enhance your body’s metabolism, effectively increase your calorie deficit. With one month of self-discipline, you can lose at least 15 pounds and achieve your ideal figure.
1. Eat more foods rich in coarse fiber, such as celery, asparagus, broccoli, tomatoes, and spinach. These are low-calorie foods, and consuming more than a pound of vegetables daily can promote intestinal movement, soften stools, and help reduce weight.
2. Drink 1-2 cups of tea daily. In addition to drinking 2L of water every day, tea can enhance metabolism and delay the onset of hunger. The components in tea can have a diuretic effect, helping to eliminate excess water from the body and further promote metabolism.
3. Supplement with low-fat, high-protein foods, such as chicken breast, milk, eggs, fish, shrimp, and legumes. Protein plays a crucial role in maintaining muscle mass and increasing the basal metabolic rate, while also enhancing satiety and reducing the likelihood of overeating.
4. Stay away from foods containing trans fats, such as fried chicken, French fries, cakes, cream puffs, and milk tea. These all contain trans fats that are detrimental to health and can unknowingly accumulate fat, causing you to gain weight.
5. Plan aerobic exercises reasonably. Choose aerobic activities like jumping jacks, skipping rope, jogging, swimming, or cycling. Perform at least 3-5 sessions per week, with each session lasting more than 30 minutes to effectively burn fat and improve cardiovascular health.
6. Regularly perform anaerobic exercise. Every other day, engage in a set of strength training, such as push-ups, lunges, and squats. This can increase muscle mass and further enhance your basal metabolic rate, allowing your body to burn more calories even at rest.
7. Be smart about eating staple foods. To lose weight, reduce the intake of refined rice and flour products, as foods like noodles and dumplings digest quickly, leading to a rapid increase in blood sugar and fat synthesis.
We should substitute some refined staples with whole grains, maintaining a 1:1 ratio. This will supplement dietary fiber, prolong satiety, and slow digestion of whole grains like oats, brown rice, and corn, reducing fat accumulation.
8. Avoid prolonged sitting. Stand up and move around every so often, stretch, and walk, as this helps with blood circulation and prevents fat accumulation in the abdomen and hips.
9. Soak your feet for 20 minutes before bed. Soaking your feet can promote blood circulation, raise body temperature, and enhance metabolic energy, aiding in weight loss.
10. Ensure 8 hours of sleep. Chronic late nights accelerate aging and increase the likelihood of weight gain. Those looking to lose weight should avoid staying up late and going to bed early to skip late-night snacks and manage cortisol levels.
Guaranteeing 8 hours of sleep each day can promote leptin secretion, effectively enhance your metabolic level, thus increasing your metabolic rate and reducing fat accumulation.
