Losing weight can be achieved through these six effective behaviors:
1. Eat breakfast on time.
Skipping breakfast in an attempt to lose weight is counterproductive. Breakfast is crucial for kickstarting your body’s metabolism, dictating the calorie burn in the morning. Missing it can leave you feeling hungry, with a low metabolic rate in the morning, which is not conducive to weight loss. It can also lead to overeating at lunch, further hindering your weight loss efforts.
For effective weight loss, opt for a high-quality breakfast that avoids sugary and oily mixes. Choose high-protein foods such as boiled eggs, milk, blanched shrimp, or chicken breast, paired with low-GI carbohydrates (whole wheat bread, sweet potatoes, corn, etc.), and topped with high-fiber fruits and vegetables. Aim for a calorie intake of around 400-450 calories, which makes for a qualified fat-reducing meal.
2. Consume fruits during the day, not at night.
Moderate fruit consumption during the day can provide the body with essential vitamins, minerals, and dietary fiber. Replacing snacks with fruits can also effectively control calorie intake.
However, at night, when the body begins to rest and adjust, eating fruit too late can burden the digestive system. The sugars in fruits are more likely to be converted into fat and stored in the body, which is not beneficial for weight control.
3. Avoid snacking when hungry.
Many people snack on chips, biscuits, cakes, or small breads when they feel hungry in the afternoon, which can easily lead to overeating and excessive calorie intake, promoting fat accumulation.
If you’re hungry before mealtime and cannot wait, opt for a large glass of warm water, followed by a cucumber or a boiled egg. These low-calorie foods won’t affect your weight loss progress and will effectively curb your hunger.
4. Exercise on an empty stomach for 20 minutes upon waking.
Research has found that exercising in the morning has the best fat-burning efficiency of the day. After a night’s rest, energy reserves are relatively low, and engaging in moderate aerobic exercises such as jogging, jumping jacks, aerobics, or skipping can quickly burn body fat, accelerate metabolism, and achieve weight loss.
Those looking to lose weight might consider waking up 30 minutes earlier, starting with a glass of warm water, and then engaging in 20 minutes of physical exercise to experience the pleasure of sweating and burning fat.
5. Soak feet for 20 minutes before bed.
To effectively lose weight, consider soaking your feet for 20 minutes before bed. Foot soaking can dispel dampness in the body, induce sweating, promote blood circulation effectively, increase metabolism, and reduce weight.
For those with poor sleep quality, soaking feet for 20 minutes before bed can relax the body and mind, alleviate fatigue and stress from the day, reduce cortisol secretion, and improve sleep quality, which is more conducive to fat burning.
6. Use smaller bowls and plates for meals.
Research has shown that a group of participants using normal-sized bowls and plates consumed significantly less food than another group using smaller ones.
The limited space of smaller bowls and plates restricts the amount of food, creating a visual illusion that the portion is sufficient. This visual cue affects psychological perception, tricking the brain into thinking it has consumed enough food, thereby unconsciously reducing the amount of food intake.
