Losing weight requires staying away from fattening habits and developing disciplined lifestyle habits, which can help you unknowingly slim down. By doing these 9 things, those who are trying to lose weight can keep their bodies in a calorie deficit and help you shed those pounds quickly.
1. Clear out all kinds of snacks.
The first thing to do when losing weight is to get rid of all the leftover snacks at home, especially chips, small cakes, cookies, etc. These are often stumbling blocks on the weight loss journey due to their high calorie and fat content, leading you to unknowingly have excess calories.
2. Drink at least 2 liters of water every day.
Water is the source of life. If you only drink water when you’re thirsty, it means your body’s metabolism cycle is being affected. We should proactively drink water, especially in summer, with a daily intake of at least 2 liters spread across multiple times. This not only promotes metabolism but also helps eliminate toxins and waste from the body.
3. Eat breakfast on time.
Those trying to lose weight should eat breakfast on time. A nutritious and balanced breakfast can boost your metabolism, provide energy for the day’s activities, and prevent overeating during lunch and dinner due to hunger.
4. Have a bowel movement every day.
People trying to lose weight should consume foods rich in dietary fiber to promote intestinal peristalsis, such as consuming fruits rich in coarse fiber (dragon fruit, strawberries, kiwi, passion fruit, plums, etc.), increase vegetable intake (cabbage, celery, bitter melon, etc.), and focus on whole grains as staple foods (potatoes, sweet potatoes, corn, legumes, brown rice, etc.). This helps clear the intestines of waste, reduce toxin absorption, and make your body feel lighter.
5. Sleep before 23:00.
People who stay up late frequently and sleep less than 7 hours have a higher chance of gaining weight. This is because insufficient sleep leads to decreased levels of leptin in the body, making it easier to overeat, and lowering the body’s metabolism.
Good sleep is a powerful helper on the weight-loss journey. It can effectively regulate endocrine function, reduce nighttime hunger, and make the body operate more efficiently during the day, thus enhancing fat burning efficiency.
6. Be smart about eating fruits.
When eating fruits, try to consume them during the day and avoid eating them at night, as eating fruits at night can lead to increased blood sugar and fat accumulation. Eating fruits before meals can satisfy your craving for sweets, control the amount of food consumed during the main meals, without ingesting excessive sugars after meals that may affect the weight loss results.
7. Chew slowly and thoroughly.
Obese individuals eat quickly, while lean individuals eat slowly. Those trying to lose weight should avoid eating hastily, chew thoroughly, slow down the pace of eating to over 20 minutes per meal. This allows the brain enough time to receive the “fullness” signal, preventing overeating.
8. Don’t be afraid to eat meat.
During the weight loss period, consuming lean meats such as chicken breast, fish, etc., in moderation can provide you with ample protein to help repair and grow muscles. Protein is a macromolecule food that requires the body to spend more time and more calories to metabolize, thereby increasing the food’s thermogenic effect, which aids in weight loss.
9. Utilize spare time to exercise.
Simple exercises like walking, jumping jacks, squats, stair climbing, etc., can help you burn calories and accelerate the weight loss process. Utilize 10 minutes in the morning for jumping jacks, do squats during lunch break, and climb stairs instead of taking the elevator on the way home. This can help kickstart fat burning effectively.
