Have you chosen the right method for weight loss? I lost from 143 pounds to 113 pounds, successfully losing 30 pounds. I did not choose extreme weight loss methods, and there was no rebound after losing weight. I summarize six fat loss experiences and hope to help those who want to lose weight.
1. Use an app to record daily calorie intake.
Recording daily diet can monitor one’s calorie intake and avoid excessive calorie intake without realizing it. Controlling daily calorie intake to about 80% of normal is relatively ideal. We should reduce the intake of high-calorie, high-fat, and high-sugar foods and increase the proportion of vegetables, fruits, and high-quality proteins.
For example, replacing fried foods with steamed fish and white rice with brown rice can effectively reduce calorie intake and lighten the body’s burden.
2. Only have three meals and avoid afternoon tea, late-night snacks, and snacks.
Don’t eat irregularly. Instead, have three meals on time so that you can avoid being extremely hungry at other times and overeating. Those delicious snacks are often stumbling blocks on the road to fat loss. High-calorie snacks such as potato chips, chocolate, egg tarts, and beverages should be avoided if possible. In addition, avoiding afternoon tea and late-night snacks means 90% success in weight loss.
3. Change the eating steps.
Many people will eat their favorite foods first when eating, and these foods often have relatively high calories, which is not conducive to weight loss. Research has found that reasonable planning of the eating sequence can unknowingly reduce calorie intake and increase the weight loss speed.
First, drink a large glass of water before a meal to replenish water and reduce hunger. When eating, start with a serving of high-fiber vegetables. Their rich fiber can increase satiety and reduce the intake of subsequent high-calorie foods.
Then, consume high-protein foods such as meat, eggs, and beans. Finally, eat staple foods, which can stabilize blood sugar levels and make it easier to control weight.
4. Do not eat four hours before bedtime.
Eating in the period close to sleep forces the body’s digestive system to work overtime, which will interfere with the normal sleep rhythm and make it difficult for you to enter a deep sleep state. Eating before bed also easily leads to calorie accumulation.
Research data shows that people who adhere to not eating four hours before bedtime have significantly improved sleep quality, with an average reduction in sleep onset time of 15 minutes and an increase in deep sleep time of 20%. At the same time, their weight control effect is also more ideal, with an average weight loss of 2 – 3 pounds per month.
5. Stick to more than half an hour of exercise each time.
In the initial stage of exercise, the body mainly relies on glycogen for energy. As time goes by, about half an hour later, the proportion of fat burning gradually increases, and the fat burning efficiency will be greatly improved.
Research also shows that continuous aerobic exercise for more than half an hour, such as jogging, swimming, aerobics, and skipping rope, can significantly increase the body’s metabolic rate and make the fat burning process last for several hours or even longer.
6. Soak feet for 20 minutes before bedtime.
Soaking feet before bedtime can relieve muscle tension, reduce physical fatigue, and promote the excretion of dampness and cold, making the body sweat and helping with weight loss.
Related research shows that people who insist on soaking feet for 20 minutes before bedtime have significantly improved sleep quality, which helps repair body functions and maintain a strong metabolic level.
For individuals who often experience cold hands and feet, soaking in warm water can enhance peripheral blood circulation, facilitating a quicker transition to sleep during winter.
