First. Drink a glass of water or homemade juice before every meal - especially if you are attending a fancy dinner or dining out. Because you may be attracted by delicious food and overeat, drinking water before meals can increase your feeling of fullness, thereby naturally suppressing your appetite. In addition, you should ensure to drink 8 glasses of water every day. "Proper drinking of water is the key to successful weight loss." Nutrition experts say so.
Second. Eat smart, but not less. Diets that starve yourself actually do little to help you lose weight. Because once you eat less, your metabolic rate will also decrease, and your body will burn fewer calories, leading to failure to lose weight. The correct weight loss plan should be to change the diet structure and eat more vegetables and fruits. In this way, although the caloric intake is reduced, the metabolic rate of the body does not change, thus allowing you to lose weight successfully. In addition to eating more fruits and vegetables, you should also eat plenty of fiber-rich foods until you are full. This is beneficial to intestinal peristalsis. "Fiber is a low-calorie food that can fill your stomach. In addition, most fibers are also very helpful in lowering your cholesterol levels." Nutrition expert Rongrui Meyer said.
Third. Use a protein and fiber breakfast diet to lose weight. Eat protein powder and fiber biscuits for breakfast every day, and then add milk and eggs. This can keep your blood sugar stable and prevent your appetite from being too strong. Avoid overeating due to hunger.
Fourth. Start preparing a diet and exercise diary. Write down what foods you eat every day, how much you eat, and some fitness exercises. Don’t forget to write down what you drink as well. This way you can identify bad habits in your eating habits from your diary so you can correct them in the future.
Fifth. When shopping at the supermarket, check the labels on foods carefully. When you read the labels carefully, you may find that foods labeled as fat-free may contain high levels of sugar. Special attention should be paid to this point. In addition, you should also pay attention to the fat content of foods. Experts recommend that fat should make up less than 30% of your total daily caloric intake.
Sixth. Implement the soup diet method. For your lunch or dinner, try a lighter fish or tomato based soup. Research has proven that drinking a bowl of clear soup before each meal is more helpful for weight loss. Because soup will make you feel full without making you fat, and it is rich in nutrients. Try drinking a bowl of clear soup before each meal and you will get unexpected results.
Seventh. Stock your refrigerator with healthy vegetables. Before you are hungry, prepare some fresh vegetables and fruits, wash them, peel them, and slice them. Spraying some lemon juice on the apples will prevent them from discoloring if left out for too long. Place these vegetables in a clear glass container back in the refrigerator for easy access at any time.
Eighth. Adopt the slow food eating method to lose weight. Every time you eat, don't gobble it up too fast. Enjoy every dish on your plate slowly. Eat at a very slow speed. It's best to chew each bite about 30 times. Research shows that chewing slowly can help you lose weight.
Ninth. Don't be disappointed because your weight loss is too slow. Instead of weighing yourself all day long, you should focus on the wonderful changes brought about by your active lifestyle: Look, you are much healthier than before, you look better, and you have more energy.
Don’t be discouraged if you only lose 10 pounds instead of 20 pounds in 3 months of weight loss practice. Experts recommend setting goals that are within your reach. For example, you go to the gym three times a week to do aerobics, don’t eat too much every day, etc. If you can complete these small goals, it will be considered a success. Slowly and persistently, you will be able to achieve the perfect image in your mind.