7 small habits for fat burning can boost metabolism and help you lose weight quietly.
1. Eat less meat and more vegetables.
Don’t underestimate this small habit. It can unconsciously reduce calorie intake. Eating more vegetables during meals can increase satiety, so you can eat less meat. A meal can reduce calorie intake by 20-25 calories. Two meals can reduce calorie intake by 40-50 calories. In 30 days, you can reduce calorie intake by 1200-1500 calories. The calorie content of one pound of fat is equivalent to 3850 calories, which means you can lose 0.3-0.4 pounds of weight in a month.
2. Walk for 30 more minutes every day.
Making use of fragmented time to move can increase activity metabolism and inhibit fat accumulation. You can walk for 30 minutes after work and then take a bus. In this way, your body can consume an additional 100 calories. In a month, you can consume an additional 3000 calories, which is equivalent to the weight of 0.8 pounds of fat. Over time, you can lose weight unknowingly.
3. Drink a few more glasses of water.
Don’t always say that you will gain weight even if you drink water. Water has no calories and will not make you gain weight. When you excrete excess water from your body, your weight will drop.
Drinking 8-10 glasses of water every day can slow down the appearance of hunger. Drinking a glass of water before a meal can also reduce food intake to a certain extent. People who are prone to edema can drink two more cups of tea and two cups of black coffee a day to promote diuresis, improve edema, and increase metabolism.
4. Do a little more strength training.
It is recommended to do a set of squat and push-up training every two days. These two bodyweight training exercises can strengthen the body’s muscle groups. Muscles are major energy consumers of the body and can increase your calorie consumption, helping to shape a firm body line.
Perform each movement 15-20 times and do 5-6 sets of each movement. As your body gradually adapts to the training intensity, you can try upgraded training such as weighted squats, lunge squats, push-up rows, narrow grip push-ups, and wide grip push-ups to avoid reaching a bottleneck in muscle development.
5. Have dinner earlier.
Metabolism gradually declines at night. Don’t have rich and heavy dinners, otherwise calories are easily accumulated. We should not only eat lightly and less, but also have dinner earlier. It is recommended to finish dinner before 7 pm to give the body enough digestion time. When sleeping, the body can consume more reserve fat, and you will lose more weight the next day.
6. Eat more slowly.
You will find that fat people eat faster, while thin people eat relatively slower. People who eat quickly can finish two bowls of rice and a large amount of meat in a few minutes without realizing excessive calorie intake.
People who eat slowly have enough time to receive satiety signals and can effectively control food intake. The calorie intake of a meal will be 100-300 calories less than that of fat people. Therefore, eating more slowly helps control food intake and reduces the chance of getting fat.
7. Go to bed earlier.
Both students and white-collar workers need to get up early for study and work. Staying up late means lack of sleep and is easy to have midnight snacks, which not only affects sleep quality but also easily leads to calorie accumulation.
Try to go to bed an hour earlier and sleep for 8 hours every day. When you get enough sleep, your study and work efficiency will be higher, and the chance of overeating will also decrease, making it easier to manage your body shape.
