1. Have a quality breakfast. People who eat breakfast on time are not easily hungry in the morning. Their metabolic level will be higher, and they can also avoid overeating at lunch. This is very beneficial for controlling body shape. For breakfast, avoid sugar-oil mixtures like fried dough sticks and fried noodles. Instead, choose boiled eggs with whole wheat bread and fruits. This is a quality breakfast combination. 2. Do ten minutes of exercise early in the morning. In 24 hours a day, the time with the best fat-burning efficiency for exercise is in the morning. Persist in getting up early and using fragmented time to exercise for 10 minutes. For example, jumping jacks, high knees, burpees, and squats are all fine. Take a 30-second break every 30 seconds and accumulate 10 minutes. This can make you burn fat all morning and lose weight unconsciously. 3. Change to a healthy recipe. Try changing fried, sweet and sour, and braised foods to low-oil and low-salt methods like steaming and blanching. This can not only reduce the burden on the body and improve the health index but also control calorie intake and unknowingly reduce the body fat rate. 4. Eat with smaller tableware. Have you noticed that restaurants are used to serving dishes in large plates and rice in small bowls to make you eat more unconsciously. Research has found that people who eat with small tableware will consume tens to a hundred fewer calories in a meal than those who eat with large tableware. Therefore, eating with small tableware can make you lose weight unconsciously. 5. Walk more than 8,000 steps cumulatively every day. Usually, be conscious of getting up and moving around to avoid sitting still for a long time. Maintaining a sitting posture for a long time will inhibit blood circulation and accelerate muscle loss and physical aging. We should get up and walk for 15-20 minutes after commuting and after meals every day to increase activity metabolism and reduce the accumulation of fat. 6. Drink a glass of water and a bowl of clear soup before a meal. Research has found that people who drink soup after a meal are prone to consume more calories and easily become fat. People who drink a glass of water and a bowl of clear soup before a meal can increase satiety and reduce the amount of regular meals. It is easier to become a thin person. 7. Eat some coarse grains appropriately. Eat less refined carbohydrate staples. Staples like steamed buns, noodles, and mantou belong to high-GI carbohydrates and are easily digested. Blood sugar will also rise, which is not conducive to controlling body fat rate. Instead, use coarse grains to replace part of the refined carbohydrates. Complex carbohydrates like potatoes, sweet potatoes, oats, whole wheat bread, and Chinese yam belong to low-GI carbohydrates and are rich in dietary fiber. They can prolong satiety time and promote the excretion of waste. 8. Replace milk tea and alcohol with warm boiled water and tea. Quit the habit of drinking beverages and drink more warm boiled water and tea. If you drink milk tea and beer twice a week, then you can consume at least 700-1000 fewer calories in a week. In four weeks, you can lose one kilogram of fat. Losing weight is unknowingly. 9. Don’t eat too late. Near bedtime at night, eating before going to bed easily leads to the conversion of calories into fat accumulation and also affects sleep quality, which is not conducive to controlling body weight. Have an early dinner and try to be light. Eat until you are seven or eight percent full. Then give your body 3-4 hours for digestion. People who go to bed with a little hunger will find that their weight drops significantly when they wake up the next day.
