We always hear people around us talking about losing weight, but how should we lose weight? Why do some people keep saying they want to lose weight but never succeed? How can you lose weight quickly? Let’s find out.
1. Adjust Your Attitude Towards Weight Loss
Many people are overweight because they do not take obesity seriously, thinking that being a little overweight is just a matter of appearance and harmless. However, obesity is the cause of many diseases, including fatty liver, diabetes, hypertension, heart disease, and more. Obesity is not just about appearance; it is a health issue. Therefore, to lose weight, you must first take obesity seriously. Do not simplify weight loss as merely a process to become more beautiful; it should be seen as a process to improve health. This mindset will give you the perseverance to stick to your weight loss journey. Have patience during the weight loss process and do not rush, neglecting the scientific aspect of weight loss methods.
2. Eat Less
You should not skip meals, but you must strictly control the calorie intake for each meal. Do not overeat; stop when you are 70-80% full. Follow the principle of “Eat a good breakfast, have a full lunch, and eat a light dinner.” Your total daily calorie intake should not exceed 2000 calories, distributed proportionally as 4:4:2 for breakfast, lunch, and dinner.
3. Eat More Low-Calorie Foods
Low-calorie foods are typically low in calories, rich in dietary fiber, make you feel full easily, and are less likely to cause weight gain. There are many low-calorie foods such as apples, lemons, strawberries, spinach, celery, cucumbers, tomatoes, buckwheat, millet, red beans, etc. During the weight loss period, ensure a balanced intake of low-calorie foods in your daily diet to maintain nutrition and sufficient energy.
4. Chew Food Slowly
Eating quickly and finishing your meal in no time may not make you feel full because it takes about 20 minutes after eating for your body to receive signals of fullness. To lose weight, chew your food slowly, prolong your mealtime. It is also better not to believe in the saying “Eat it while it’s hot” as hot food tends to contain more calories.
5. Exercise is a Must
Exercise is the most efficient and healthy way to lose weight. Exercise helps burn fat, making you lean; it also enhances your metabolism, enabling you to burn more calories daily and become leaner. For a quick 30-pound weight loss, aerobic exercise is the best choice. Aerobic exercise is not intense, involves oxygen in the metabolic process, and as the duration increases, the efficiency of fat burning also increases. Aerobic exercises like swimming, running, cycling, and jumping rope are good options.
6. No Food Three Hours Before Bed
The biggest mistake in weight loss is eating at night, especially snacking while watching TV. This is a detrimental habit as your body is in a state of complete rest during sleep, and the food you eat before bed will be stored as fat. It is advisable not to eat before bed; if you have cravings, opt for fruits. It is better than consuming snacks.
7. Stay Committed
Why do some people not see results after exercising for several months? The key reason is lack of consistency. To achieve your fitness goals, you must persevere until your body fat stabilizes, ensuring you won’t gain more weight. The essence of weight loss and slimming down lies in commitment.
