Weight loss precautions

Every year, tens of millions of people lose weight and often end up failing, how to lose weight to be effective? Learn the ten things you should know about weight loss.

Don't reduce the number of regular meals

MRI scans show that when the body is in a state of hunger, the brain tends to encourage people to consume high-calorie foods rather than low-calorie foods, which also confirms that losing weight by not eating is not advisable because your brain will make it difficult for you to resist temptation eventually. So, to lose weight, never skip a meal, especially not breakfast. Keeping regular meals will help you choose low-cal foods.

Reduce the size of your plate

In the West, formal meals are one plate of food per person. Salt shows that replacing a 12-inch plate with a 10-inch plate can allow a person to consume 22% less food per meal. In China, if you are bringing your own lunch, you may want to choose a smaller lunch box, or if you are eating at home, you may want to choose a smaller rice bowl.

Choose more low-cal foods

Choosing low-calorie foods for meals and snacks and beverages will allow you to enjoy delicious taste and satiety while reducing calorie intake. This can lead to effective weight loss. For example, replacing a 100-calorie cappuccino with a 10-calorie cup of black coffee can reduce your calorie intake by 270 calories for three cups per day. Replacing chocolate with 2 apples a day can reduce your calorie intake by 180 calories.

Record your own calories much lower than your actual calorie intake

Monitoring your daily calorie intake is one of the most important tools for weight loss, but the fact is that people often record up to 50% fewer calories than they actually consume because they often forget to count the calories in the drinks, food toppings, snacks, etc. that they have consumed.

Replacing carbohydrates and fats with protein can extend satiety time

Replacing moderate calorie carbohydrates or fats with protein foods can prolong satiety. This is because food passes through the digestive system releasing a casein hormone, which sends "I'm full" signals to the brain, and protein foods have a much higher release of casein hormone than other foods, so eating more protein for breakfast can prolong satiety and reduce the amount of food eaten at lunch.

Porridge food can prolong the satiety time

If you drink a glass of water after consuming solid food, and if you stir the same amount of solid food with a glass of water and make a porridge, you will be full for a longer period of time, even though the intake is exactly the same. This is because solid food + water temporarily expands the stomach then water is quickly expelled from the stomach, leaving only solid food to be digested in the stomach, and the body of food is much smaller, so the stomach shrinks. However, if the water and food in the meal is turned into a porridge soup, increasing the total volume of food and staying in the stomach longer, so the food is made into a porridge soup shape is more conducive to weight loss.

Go to buffets less often

The variety of food will stimulate the general instinct to try, buffet will eat 30% more food than usual, people who are on a diet should not try the buffet with a wide range of food.

Dairy is a very good food for weight loss

It is usually believed that dairy products such as milk, cheese and butter are rich in fat, so dieters should not eat them, but in fact, the rich calcium content in dairy products,, can combine with fat molecules and excrete directly from the body, reducing the absorption of fat in the body. There is experimental evidence that the amount of fat excreted by drinking high-fat milk is twice as much as the amount of fat excreted by drinking low-fat milk.

Exercise is the best way to lose fat

Exercise fat loss occurs mainly in the 24 hours after exercise. this is because the exercise process consumes a lot of carbohydrates, so the exercising body needs to burn fat to maintain basal metabolism, which takes about 22 hours to replenish carbohydrates. So the 24 hours after exercise whether you are walking, talking or sleeping, all of these processes occur in burning fat.

Take advantage of life's opportunities to exercise

Small changes in your daily life allow you to burn more calories. Sit less and stand more, climb stairs and walk more. Remember, you can't eat more and control because you're moving more.