Weight loss is a favorite topic among women; everyone wants to lose weight, but finding the right method is crucial.
1. Eat breakfast to get slimmer
Want to eat and drink to your heart's content without pressure? Prioritize breakfast. A good breakfast will not only keep you energized all day, but it will also help you lose weight. According to a new survey in the American Journal of Clinical Nutrition, women who eat breakfast, regardless of what they eat, are usually much thinner than women who don't eat breakfast.
Eating a balanced and nutritious breakfast can help quickly revitalize the body, improve brain responsiveness and memory, and boost a sluggish metabolism.
If you're worried about overeating due to excitement, why not invite a male friend or colleague to dine with you?
According to a study by McMaster University in Canada, a woman's dining partner is very important. If her dining partner is also a woman, she will consume an average of 670 calories; if she is a man, her calorie intake will drop to an average of about 550 calories, which is about 17% less.
2. Get seven hours of sleep to eliminate belly fat.
Sleeping less than six hours a day can not only lead to dark circles under your eyes, but it can also ruin your figure. When you don't get enough sleep, your metabolism slows down, causing waste and water to accumulate in your body, making your face prone to swelling and fat to accumulate in your waist and abdomen.
A study conducted over several years by Wake Forest University in North Carolina found that people who sleep less are more prone to fatigue, which leads to decreased daytime activity and mood. In contrast, those who get enough and moderate sleep are not only more willing to engage in various activities or outdoor sports and have a better metabolic rate, but they can also achieve rapid stress reduction and promote a happy mood through exercise or physical labor.
III. 21-Day Exercise Plan to Prevent Weight Rebound
Besides achieving smart weight loss, you also need to learn how to lose weight and prevent it from coming back.
The cause of obesity in modern people is mostly due to incorrect eating habits. Therefore, it is necessary to correct these bad eating habits. Whether it is increasing the amount of dietary fiber per day, or not eating late-night snacks and developing a fixed meal time, these are all good ways to help with weight loss.
However, when you decide to start, please choose 2 to 3 habits to start with and practice for 21 days. By using simple repetition and conscious practice, you can achieve the ideal of reshaping your lifestyle. At that time, you will not only be able to effectively get rid of the trouble of repeated weight gain, but your physical health will also be greatly improved.
4. Carry flat shoes with you to help burn fat.
Everyone knows that developing a regular and consistent exercise habit is the best way to balance health and a slim figure, but how many office workers who juggle family and career can actually do it? Actually, developing a good exercise habit isn't difficult. Just learn from fashion editors and keep a pair of comfortable flat shoes in your handbag, and you can burn more fat every day.
In fact, by switching to flat shoes, women can increase their willingness to walk more, especially by extending the time and distance of walking exercise. In this way, even without going to the gym regularly, they can still achieve the effect of burning calories.
5. Reduce TV viewing by 119 calories
As the saying goes, "Everything is difficult at the beginning." This saying couldn't be more apt for those trying to lose weight, because the unbearable hunger during dieting is often the main reason why people don't want to start. However, if it's just about watching less TV at night, isn't such an easy price quite tempting?
The American journal *Archives of Internal Medicine* published an experiment showing that reducing television viewing time by half can burn an extra 119 calories per day, and that reducing prolonged sitting on the sofa can also prevent your hips from expanding.
6. Eating starch makes you smarter.
Avoiding starches has always been considered the most effective way to lose weight quickly, but the editors at Aimei.com warn that suddenly cutting out starches may not only make you fatter, but could even make you less intelligent.
This is because glucose is the main source of energy for the brain when it is working, and starch is the element that is fastest and easiest to convert into glucose. Therefore, when you don't eat starch, your brain's reaction speed will slow down, leading to poor concentration and memory. In order to stabilize blood sugar and the energy needed for physical activity, when you occasionally eat starchy foods, your body may also have the opposite effect of absorbing and storing large amounts of starch. So it is recommended to eat less, but never to completely eliminate it.
If you happen to be a fan of starchy foods, then the advice of Linda Bacon, Ph.D., professor of nutrition at City College of San Francisco, might be a good option for satisfying your cravings while successfully losing weight. Her research found that the greatest enjoyment from food actually comes from the first few bites; afterwards, the sensitivity of the taste buds decreases. Therefore, if you can provide this sensory connection to food from the beginning, you can quickly achieve a feeling of fullness, greatly reducing the likelihood of overeating.
7. Meals should be eaten within 30 minutes for optimal weight loss.
To join the ranks of slim people, besides maintaining regular and fixed meal times, the length of time spent eating also significantly impacts weight loss results. It's essential to chew food thoroughly and slowly, ideally chewing each bite 20 times before swallowing. This method not only helps maintain gastrointestinal health but also increases satiety, reducing the amount of food consumed at each meal.
Dr. Mark Gold, a medical doctor at the University of Florida, also discovered through research that the time it takes for the brain to respond to the satisfaction effect of eating varies depending on individual constitution. For example, it takes about 12 minutes for thin people and about 20 minutes for obese people. If you eat quickly before your brain can perceive the satiety effect, you may accidentally overeat. Therefore, please give your brain some time and adjust your meal time to about 30 minutes. Also, do not eat while watching TV or reading newspapers, as these actions will distract the brain from the sensitivity to eating, causing your satiety response to be slower.
