1 Drink enough water
Drinking enough water helps you speed up your metabolism, promote health, and lose weight effectively. According to experts, you should drink 500ml of water in each session before eating . In particular, drinking before every morning will help the body reduce up to 13% of calories consumed.
2 Don't skip breakfast
Losing weight does not mean skipping breakfast, often people who eat a full meal will have a lighter weight than people who tend to skip breakfast. Moreover, the body of those who eat enough meals will receive more nutrients, limiting the ability to eat at snacks.
According to nutritionist Jamieson-Petonic, our body does not absorb food during 7-8 hours of sleep. Therefore, through the next day, people need to add more energy to have an effective working day.
Therefore, in order not to eat too much at the snacks as well as provide enough nutrients for the body and brain to function stably, you should eat enough breakfast and every 3-4 hours you will eat again to Avoid feeling hungry.
3 Exercise regularly
Exercise is an effective method to help lose weight, you can apply basic exercises at home or even equip yourself with one, one to facilitate the training process without worrying about gaining weight in the next few days. the day after Tet.
The appropriate time for morning exercise will fall in the 5-7 o'clock time frame. At this time, the process of expending calories from excess fat is faster. Along with that, your body will produce a hormone that helps to speed up the metabolism.
Particularly in the summer, the weather will become hotter at this time, so the best time to practice is from 5-6 am and should limit exercise when the sun is high. With winter weather, you can start practicing from 6:30 am – 7 am, at this time the sun will rise to help dispel the cold of winter.
In addition, exercising in the afternoon is also an ideal time to help you lose weight effectively. At about 16 – 18 hours your body temperature will increase, helping to burn fat quickly. At the same time, your muscles also become much more supple.
4 Get enough sleep
Sleeping on time will help the body release the hormone Leptin . This substance helps reduce appetite and curb hunger. Moreover, when you get enough sleep, your body also creates a positive energy, bringing a sense of comfort, helping you maintain a better diet.
For those who do not sleep enough, the body will become tired, lazy to exercise, so losing weight will be a difficult problem. However, if you always ensure your sleep, your body will be more energetic and active at this time.
The number that scientists give, it is best to get enough sleep from 7-8 hours a night and should sleep before 23 hours . At the same time, you should fix the time you sleep and wake up every day, to help your body adapt and promote effective weight loss.
5 Limit alcohol, carbonated soft drinks
Alcohol contains stimulants that affect your body and digestive system. This substance inhibits digestive function, and at the same time reduces the absorption of nutrients. From there, the metabolism will take place slower and affect the weight loss effect.
In addition to alcohol, carbonated soft drinks are also not good drinks for weight loss because soft drinks contain fructose . This amount of sugar will accumulate in the body leading to belly fat, so it will take you more time to exercise and diet.
You can add the following drinks to help the calories in the body be burned fastest, and at the same time to help the metabolism take place quickly such as: Green tea, juices (melon). climbing, tomato,…) lemon juice, honey ginger, coconut water,…
6 Prioritize steamed, boiled food
You should limit greasy foods, instead eat boiled, steamed dishes. According to experts, steamed food is considered a safe and healthy food. Moreover, eating steamed dishes also helps you limit cholesterol absorption, shorten the process of weight loss and exercise.
You can try steamed dishes from fish, vegetables such as carrots, white radishes, bok choy, … These dishes will help the digestion process take place quickly and lose weight more effectively. . In addition, the calorie and cholesterol content in the body will also be significantly reduced.
7 Eat vegetables before every meal
In the diet menu for those of you who lose weight, it is definitely indispensable for vegetables. This is a food containing a lot of fiber and vitamins to help limit the amount of fat in the blood, helping to accelerate the elimination of cholesterol and fat in the body.
With only 25 – 30 grams of green vegetables per day, your weight will be reduced quickly without worrying about nutritional deficiencies. To make your menu more diverse, you can add vegetables such as carrots, spinach, cabbage, watercress, broccoli, …
8 Split meals
You should divide the menu into 4-5 meals a day, each meal spaced 3-4 hours apart will help you lose weight effectively. Science has proven that eating small meals will help improve the body's natural metabolism, burn more fat.
In addition, the small meals also help you feel full longer, the calories are provided as full as the main meal, minimizing the feeling of hunger. Moreover, this approach also helps you focus on the diet menu, limiting some fast foods that are high in fat and sugar.
9 Eat fruit
Eating fruit is good for weight loss because it contains many healthy nutrients, minerals and vitamins. Moreover, the calories in fruit are also very low, which is essential for weight loss.
In addition, eating a lot of fruit also helps you digest food easier, healthy skin and effective weight control. Some fruits that you can add to your diet menu are grapefruit, apple, watermelon, kiwi, banana, orange, avocado, pineapple, etc.
10 Eat beans
In legumes, which are high in fiber and good protein for the body, these substances help to burn fat in the abdominal area and prevent excess fat accumulation. Moreover, eating a variety of beans also helps you feel full for a long time, limiting snacking and effective weight loss.
There are many ways to prepare beans such as soups, soups, salads. However, you should not cook tea, because if there is added sugar, you will gain weight more easily. Some types of beans you can include in the menu such as: kidney beans, chickpeas, black beans, lentils, peas, peanuts, …
If you have a reasonable lifestyle, you will easily get back in shape after Tet. After reading this article, you should immediately implement a weight loss plan right away. Share with everyone your successful weight loss experience in the comments section below!
1. Vinmec: https://www.vinmec.com/vi/tin-tuc/thong-tin-suc-khoe/dinh-duong/giam-can-thanh-cong-goi-y-nen-6-bua- now/
2. Oreni: https://oreni.vn/nen-tap-the-duc-vao-luc-nao-de-giam-can.html