13 habits that can help you achieve a leaner figure—how many can you adopt?
1. Maintain a regular sleep schedule. Avoid staying up late, as research suggests that those who frequently stay up late and burn the midnight oil have a higher chance of gaining weight. Adequate sleep is essential for regulating hormone levels, controlling appetite, and boosting metabolic rate.
2. Drink plenty of water. Water is a vital participant in metabolism. Drinking 2-3 liters of warm water daily instead of various beverages can help eliminate toxins from the body, reduce excess calorie intake, and accelerate fat breakdown.
3. Eat breakfast. Skipping breakfast can lead to gastrointestinal diseases, and lunch can easily turn into overeating due to hunger. Breakfast provides the fuel for your metabolism for the day, keeping you full in the morning and reducing unnecessary snacking.
4. Control your intake of staple foods. During weight loss, avoid excessive refined grains and opt for whole wheat bread, brown rice, and other complex carbohydrates. A fist-sized portion per meal can provide lasting energy and prevent fat accumulation.
5. Increase vegetable intake to 500g daily. Various vegetables can supply the body with vitamins, minerals, and fiber. They are low in calories, reducing the intake of high-calorie foods and preventing constipation.
6. Quit processed sweets. Foods like egg tarts, chocolate, donuts, and candy are rich in sugar, a major cause of weight gain. To slim down, give up your love for sweets and opt for natural alternatives like sweet potatoes and corn, reducing the frequency of sweet consumption.
7. Cultivate the habit of chewing slowly. Avoid eating too quickly; slowing down can give the brain enough time to receive satiety signals. Eating to 80% fullness can gradually reduce stomach capacity, control calorie intake, and help reduce body fat percentage.
8. Strengthen aerobic exercises such as running, swimming, aerobics, and cycling. Engaging in at least 150 minutes of moderate-intensity aerobic exercise per week can boost metabolic activity and effectively burn fat.
9. Regularly perform strength training. Muscle is a valuable tissue of the body, and strength training can prevent muscle loss. It is recommended to do a set of squats, push-ups, and similar exercises every other day to increase muscle mass and improve the basal metabolic rate, allowing more calories to be burned even at rest.
10. Reduce sitting time. Prolonged sitting can lead to poor blood circulation, muscle degeneration, and slower metabolism. Regularly stand up and move, such as stretching, squatting, or walking every hour, to activate muscle groups and promote calorie burning.
11. Stop eating four hours before bedtime. Eat dinner early and avoid eating after dinner until bedtime to give the body enough time to digest, allowing continuous fat burning while sleeping.
12. Use smaller bowls and plates for meals. Studies have found that people who use smaller bowls and plates can unconsciously reduce their food intake, leading to lower calorie consumption and gradual weight loss.
13. Adjust the order of eating. Start with low-calorie foods and save high-calorie foods and staples for last. This can effectively reduce calorie intake and help control weight.
