7 self-disciplined behaviors for long-term maintenance of a good figure!
1. Keep a light diet.
Avoid overly processed and high-calorie foods such as takeaways, snacks, and late-night snacks. Instead, have three regular meals on time. For three meals, eat more fruits and vegetables and consume an appropriate amount of high-quality protein to effectively reduce calorie intake. Learn low-oil and low-salt, healthy cooking methods. For example, replace greasy fried chicken with steamed fish, change braised pork into boiled pork slices, and replace high-sugar drinks with plain boiled water. In this way, the calorie intake for a day can be reduced by 300-500 calories.
2. Increase the intake of fruits and vegetables.
To maintain a good figure, we need to appropriately reduce the amount of rich food on the table and add more different kinds of fruits and vegetables. Fruits and vegetables such as broccoli, tomatoes, celery, wax gourd, apples, pitayas, and kiwis are rich in vitamins and dietary fiber and have low calories. They can reduce the intake of high-calorie foods and also promote the excretion of waste from the body. Studies have shown that the ratio of vegetables:meat:staple food is 2:1:1 every day. Adhering to such a diet structure can lead to a significant weight loss within a month.
3. Eat more slowly.
Don’t eat too quickly. Otherwise, it is easy to overeat without realizing it. Studies have shown that people who eat slowly consume about 10% less calories per meal on average than those who eat quickly. To maintain a good figure, develop the habit of eating slowly and chewing carefully. This can make us better feel full. Stop eating when you are 80% full to avoid overeating.
4. Drink more water.
Water has no calories. Don’t be afraid to drink water. The metabolic cycle of the body cannot do without the support of water. Drinking too little water can cause dehydration of the body and is not conducive to fat metabolism. Drinking enough water can reduce blood viscosity, promote metabolism, and help the body excrete toxins. It is recommended to drink at least 8 glasses of water every day. If you can drink more, the effect may be better.
5. Refuse to be sedentary.
Sitting on a chair for a long time and lacking exercise, fat can accumulate quietly. To maintain a good figure, maintain self-discipline in exercise. If you cannot exercise every day, you can get up and move for 10 minutes after sitting for an hour. For example, stretch and walk around to make the body’s blood circulation more smooth. When commuting, you can walk quickly for 20 minutes. After a meal, take a 15-minute walk before sitting down, which can effectively increase calorie consumption and reduce fat accumulation.
6. Go to bed earlier.
When you lack sleep, the body will produce more hunger hormones, making you feel hungry and easily consume too much food. Relevant data shows that the probability of people who lack sleep for a long time becoming fat is several times that of people who have enough sleep. So, don’t be a night owl anymore. Going to bed early has unexpected effects on controlling weight. Getting 8 hours of sleep every day can regulate the hormone levels in the body, especially hormones that control appetite.
7. Measure weight regularly.
Maintain the habit of measuring weight once a week. This is a good way to supervise yourself and can let you know the changes of your body in time. Many people regret it only when they gain 10 or 20 pounds. Regular weight measurement can nip the trend of weight gain in the bud. When you find that there is an upward trend in weight, adjust your diet and strengthen exercise in time, so that you can maintain a good figure.
