Introduction
Losing weight is not easy, but fat is not accumulated in a day, it is closely related to our daily habits. The so-called details determine success or failure, and the same is true for weight loss. If you can develop the following good habits, you can also eat with confidence, and you will lose weight before you know it. 5 Small Habits That Will Help You to Lose Weight
5 Small Habits That Will Help You to Lose Weight
- Enjoy breakfast
- Drink proper water
- Eat more high-quality protein
- Staple food
- Fifteen minutes of exercise is better than sitting
1. Enjoy breakfast
People who don’t have the habit of eating breakfast are generally fatter. Because if you don’t eat breakfast, you will have no energy intake in the morning, you will be hungry, and overeating will easily occur at lunch or dinner. It will lead to excessive calorie intake and is not conducive to gastrointestinal health.
On the contrary, a nutritious breakfast will help the body to replenish energy and improve metabolism, which is helpful for weight loss. However, two preconditions must be grasped: about 30% of the daily energy required by the human body comes from breakfast; a high-quality breakfast should include the following four types of food: cereals and potato staples + meat, eggs, milk beans, vegetables and fruits + appropriate nuts.
2. Drink proper water
Drinking more water is a good thing. It can not only promote metabolism but also develop the habit of drinking water before meals. Considering that water has no calories, it can also bring you a certain sense of satiety and control your diet. Of course, if you are prone to edema, you should not drink too much water, otherwise, the water that the body cannot metabolize will easily accumulate in the body, and edema will occur.
It should also be noted that lack of water can cause “pseudo-starvation”. This means that thirst and hunger feel very similar. So when you want to eat, you can drink a glass of water first, if you are still hungry after a few minutes, you are really hungry and not thirsty.
3. Eat more high-quality protein
According to relevant research, under the premise of controlling total energy intake, increasing the proportion of protein intake is often more effective in weight loss than low-protein diets, which is helpful for slimming the belly. This is because the protein has a large molecular base and takes a long time to metabolize in the body, which can bring a stronger sense of satiety. Moreover, protein is also an important raw material for muscle growth and repair.
Building a little muscle can also help improve basal metabolism. In daily meals, the energy supply ratio of protein is 20%, but it should not exceed 30%. High-quality protein sources include: low-fat lean meat, skinless poultry, fish and shrimp, milk, eggs, etc. Fourth, the combination of coarse and fine grains
4. Staple food
Losing weight doesn’t mean quitting staple foods. You know, carbohydrates represented by staple foods are the main source of energy for the human body. If you don’t eat the main food, you can easily feel hungry, and once you exceed the limit of human tolerance, you will start overeating. The impact on the body is that you will become “weak” and have symptoms of hypoglycemia such as dizziness and fatigue.
Therefore, recommends that you eat less polished rice and white noodles, because these staple foods are easy to raise blood sugar and promote fat synthesis. You can replace some of the staple foods with multi-grain beans and make multi-grain rice or multi-grain porridge, which not only controls the calories, but also makes you feel fuller.
5. Fifteen minutes of exercise is better than sitting
When you move, your body burns calories. Especially for most office workers, there is no block time movement, and we must learn to use fragmented time. You know, those who are in good shape may not have the time to exercise every day and lift iron all day.
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