Many people start their weight loss journey with great ambition, hoping to lose 20-30 pounds in just a few days. However, they become discouraged when they don't reach their goals and give up entirely, resulting in their weight fluctuating wildly with their high aspirations. In fact, experts consider losing half a kilogram per week to be the safest and most effective weight loss method.
1. More vegetables, less meat: If you've already started using lean meat in your cooking, it's best to reduce the amount of meat by half when making meat patties and add some vegetables. This will not only increase fiber intake but also significantly reduce fat intake.
2. Eat before exercising: It's better to reverse this order. The thermic effect of food accelerates the metabolic rate, resulting in an even higher metabolic rate from exercise.
3. Variety is key: A wide variety of food types and styles are essential for maintaining a balanced diet.
4. Eat more plant-based protein: Many obese people are afraid to eat meat, but don't give up protein, which is essential for maintaining your health. Three-quarters of a cup of white lentils provides 7 grams of protein, while the same amount of green peas contains the equivalent protein of one egg.
5. Review your plan and take notes: List some of the most effective diet strategies (such as eating only low-fat foods, restricting food intake, etc.) and review them once a month. Making a plan is easy, but putting it into practice is more difficult. However, if you can review it on time, it will be easier to achieve your goal.
6. Pay attention to the ingredients: French fries are too oily, and baked potatoes with butter are also not good. It is better to use chili sauce or soup instead.
7. Control cravings: Controlling cravings helps control weight. When cravings arise, you can do some activities such as showering, taking a walk, watching TV, or cycling—any activity unrelated to eating is fine.
8. Don't cook on an empty stomach: When you cook on an empty stomach, you'll tend to eat small bites while cooking, unknowingly consuming too much food. A better approach is to eat some snacks like fruit or vegetables before starting in the kitchen.
9. Eat together: Low-fat snacks can become tiresome after a while, especially when eaten alone. Therefore, you should cultivate the habit of the whole family eating low-fat snacks. You can put all the healthier snacks in a jar and share them while watching TV; it will be more enjoyable.
10. Keep some emergency snacks on hand: Older people should avoid going to the kitchen to eat high-fat foods when they are hungry in the middle of the night. Keep some healthy foods at home, such as pretzels or unsalted popcorn.
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