Losing weight doesn’t have to be difficult. By developing the right lifestyle habits and integrating fat reduction into daily life, you can effortlessly shed those extra pounds. Here are 10 painless weight loss habits shared by those who have been there, simple and easy to adopt for everyone.
1. A Glass of Warm Water Before Meals
Drinking a glass of warm water before meals can effectively moisten the stomach and intestines, increase satiety, and thus reduce food intake. This method does not burden the body but helps control diet unconsciously.
2. Brushing Teeth After Meals
Developing the habit of brushing teeth after meals keeps the mouth fresh and clean, which to some extent reminds oneself not to eat and suppresses the desire to continue eating.
3. Soup Before Meals, Not After
Slim individuals prefer to drink soup before meals rather than after. Drinking soup before meals promotes the secretion of digestive juices and increases satiety, effectively reducing food intake. Drinking soup after meals can easily expand stomach capacity, leading to excessive calorie intake and fat accumulation.
4. Changing the Eating Order
Research has found that starting a meal with fiber-rich foods such as vegetables and fruits, followed by staples and meats, helps us better control blood sugar and insulin secretion, reducing calorie intake and fat synthesis.
5. Eat to 80% Fullness, Avoid Overeating
Don’t always stop eating only when you are full. When we consciously control our portion sizes and stop eating when we are 80% full, it leaves room for the stomach and intestines to digest and absorb better. The stomach capacity will gradually decrease, your appetite will slowly decrease, and your body will continue to slim down.
6. 15 Minutes of Exercise on an Empty Stomach in the Morning
Data indicates that the fat-burning effect of exercising on an empty stomach in the morning is superior to other times, including noon, afternoon, and evening. Therefore, it is advisable to arrange 15 minutes of jogging, aerobics, or strength training in the morning to maintain a high metabolism and burn more calories.
7. Combine Coarse and Refined Grains in a 1:1 Ratio for Staple Foods
During weight loss, we need to control the intake of staple foods and reduce the consumption of refined staples like rice and noodles, while appropriately consuming some coarse grains. Coarse grains are rich in dietary fiber, which can increase satiety, have a lower glycemic index, promote intestinal motility, and inhibit fat accumulation.
8. Eat a Pound of High-Fiber Vegetables Daily
During weight loss, consuming enough vegetables can supplement dietary fiber and vitamins, such as broccoli, celery, wax gourd, spinach, Chinese kale, lettuce, carrots, etc. This can prevent constipation and reduce the intake of high-calorie foods, allowing you to lose weight scientifically and healthily without feeling hungry.
9. A Set of Squats and Push-Ups Every Other Day
Squats and push-ups are two golden compound exercises that can be practiced at home using spare time. Performing each exercise for 20 times and repeating 5 sets not only tones muscles but also effectively increases the basal metabolic rate, allowing you to build a toned physique after losing weight.
10. Go to Bed an Hour Earlier
During weight loss, ensure early sleep and avoid staying up late to prevent overeating at night. Adequate rest allows the body’s functions to recover, regulates hormone balance, and enhances the body’s metabolic level, thus more effectively controlling weight.
