Maybe you know people who never count calories, never keep a food journal, or diet, but are always skinny. If you're wondering what their secret is, know that they may actually have different views and approaches to food and exercise. Read the simple suggestions below for inspiration to lose weight.
Step
Method 1 of 12: Eat when you feel hungry
Step 1. Enjoy a nutritious meal or snack, don't do it on purpose
Pay attention to body cues and eat when you feel hungry. Eating smaller portions more often doesn't increase your metabolism, but it keeps you from feeling hungry, which will make you overeat when you meet food.
- Plan to enjoy a healthy meal or snack every 3 or 4 hours. You will be able to choose nutritious foods if you don't wait until you feel hungry.
- Start the day with a nutritious breakfast, don't miss it. Try yogurt or eggs with fruit and a piece of whole-grain bread.
Method 2 of 12: Enjoy the food and stop eating once you feel full
Step 1. Chew your food slowly and enjoy every bite
By eating slowly, the body sends a satiety signal to the brain and you can stop eating. Give yourself 15 to 20 minutes to eat so you don't rush. Once you feel full, stop!
You must have experienced this: feeling very hungry, and then you eat as fast as possible. You will most likely overeat and feel full. Eating slowly can prevent this from happening
Method 3 of 12: Eat lean protein and lots of fresh produce every day
Step 1. You will get energy from protein and many nutrients from fruits and vegetables
Fresh produce also offers more low-calorie options than carbs like bread and pasta. Eating protein in every menu will keep your appetite, while fruits and vegetables are rich in vitamins that the body needs. Excellent low-calorie options for the body are:
- Turkey, chicken, salmon and eggs
- Vegetable protein like tofu and soy
- Milk and low-fat dairy products, such as yogurt
- Green leafy vegetables like spinach, arugula, and kale
- Strawberries, bananas, oranges, pineapples and grapes
- Carrots, tomatoes, squash, bell peppers, broccoli and asparagus
Method 4 of 12: Cut back on saturated fat, sugar, and processed foods
Step 1. Limit the unhealthy fats you eat every day to prevent weight gain
It's true that unsaturated fats are good for health, but unhealthy fats like saturated or trans fats are usually found in high-calorie foods. If you consume it every day, it will be difficult to lose weight. To maintain an ideal body weight, avoid foods such as:
- Donuts, pastries, biscuits, muffins, pies and cakes
- Red meat, processed meats and high-fat cheese
- Fried food and fast food
Method 5 of 12: Avoid high-calorie drinks
Step 1. Sugary drinks and alcohol are high in calories and should be avoided
Indeed, soda or juice is very tempting during the day, but full of calories that will unwittingly continue to add up. Avoiding just one soda or sports drink a day can reduce 150 calories. If you want to diet the easy way, choose water and plain drinks.
One option is green tea without sugar. Studies show that green tea can improve fat burning and weight loss
Method 6 of 12: Serve food on smaller plates to control portions
Step 1. By using a small plate, you naturally eat less
Replace a regular dinner plate with a diameter of 28 cm with a plate with a diameter of 23 cm, and fill it with lunch or lettuce with smaller portions, then automatically the calories you consume will be lower. Do not increase the portion and just enjoy the food on the plate.
- The portion of food in the restaurant is usually a lot. If you're eating out, order just an appetizer or share a main course with friends.
- Do not put plates or serving bowls on the table because you will be tempted to increase the portion.
Method 7 of 12: Move your body as much as possible
Step 1. Look for opportunities to move around so you don't sit too long
Think about how long you sit in a day while working at your desk, on your way to the office, or using the computer. Try to get up and move every 30 minutes to burn calories. All these small gestures will make a big impact.
- If you usually sit at work, try using a standing desk instead of a chair. You can also stand up and walk around while talking on the phone or even while watching television.
- Try meeting on the go. Instead of sitting around your office desk, make plans to walk around and talk.
Method 8 of 12: Exercise while relaxing
Step 1. Do light exercise whenever you have free time
Don't have time to work out at the gym? Add activities without leaving home. If you're waiting for something, try to do light exercises as much as possible. A few minutes of activity done several times can help you lose weight. You can try the following methods:
For example, if you're waiting for food to cook, do squats or planks. Watching TV or listening to podcasts ? Don't just sit down, try jumping jacks or crunches
Method 9 of 12: Aim for 30 minutes of exercise a day
Step 1. Regular exercise can help you lose weight
The good news is that you don't need extreme physical activity to stay in shape. Walking or swimming are also sports. If you can't practice 30 minutes straight, do what you can. Jogging or stretching exercises are also good.
If you can, combine different types of physical activity. You won't get bored and you can burn calories in a variety of ways, and build different types of muscle
Method 10 of 12: Get 7 to 9 hours of sleep every night
Step 1. You will feel more refreshed and have the energy to move
Studies show that lack of sleep can lead to weight gain. Lack of sleep also interferes with the work of hormones that control appetite and hunger so you eat more. To control your metabolism, try to get 7 to 9 hours of sleep every night.
Don't eat snacks before bed and try to stop eating after dinner
Method 11 of 12: Do a stress-reducing activity every day
Step 1. You'll tend to eat more when you're stressed, so engage in relaxing activities
Research shows that stress or anxiety can lower your energy levels, making you feel weak and impacting your metabolism. Instead of eating when stressed, you can try:
- Learn meditation and mindfulness techniques
- Breathing technique exercises
- Do light stretching or yoga
- Regular massage
- Studying a hobby or sport
Method 12 of 12: Develop a positive mindset about your body
Step 1. Turn negative thoughts about weight into a reminder to view your body positively
Many things can make people obsessed with weight. This can lead to eating disorders, low self-esteem, and depression. Instead of spending time with those thoughts, focus on what you like most about yourself.
For example, don't worry about your weight anymore. Say, "I'm thankful that I'm healthy and that I'm the right size for me!"
Tips
- Try spicy food to increase metabolism. Add chili or chili sauce in food.
- Do not avoid certain foods because they can cause stress. Instead, limit high-calorie or unhealthy foods so you can enjoy them.
- Research has shown that probiotics such as Lactobacillus gasseri can help regulate body weight by blocking fat absorption.
