Weight Loss Tips

 Drink eight glasses of water a day 

Don't confuse "hungry" with "thirsty" because people are often dehydrated rather than hungry. You should drink enough water every day, usually 8 cups as standard; each cup is about 230ml and can naturally also be adjusted to suit your conditions. Drink water before a meal, before, during, and after a workout.

 Sleep at least 7 hours every day 

People with sleep deprivation are more likely to gain weight because lack of sleep increases people's appetite, and ensuring adequate sleep is the foundation for fighting hunger.Learn to consider and reduce the excessive appetite caused by cortisolPeople like to eat when they are under stress. When there is too much pressure on the human body, adrenaline increases people's hunger and makes us prefer to eat high-calorie and sugary sweets.

 Eat slowly, over 20 minutes per meal, chew five times each time 

Studies show that people who eat fast are more likely to gain weight. It takes 20 minutes from the start of a meal to the feeling of satiety in the brain, so if you eat too fast, you will overeat food before the brain feels full. Over time, it will accumulate as our extra fat.

The eating rate is closely related to chewing speed, so each mouthful of a meal should be chewed thoroughly five times before swallowing.

 High-intensity training can suppress appetite very well 

Laboratory studies have shown that after intense exercise, the levels of the human body in the hormone ghrelin (which stimulates appetite) fall, and blood lactate and blood sugar levels (suppress appetite) rise, so our hunger recovers faster after rest. 

Prolonged strength training can reduce appetite and lead to a state of reducing body fat and weight.

 Eat nuts before a meal 

Consuming a small number of healthy fats, about 70 kcal, before a meal, such as 12 large almonds or 20 peanuts, can effectively stimulate cholecystokinin secretion, the primary function of which is to tell the brain that the body is full.

 "First big and then small, soup first and then rice and meat after vegetables." 

"Eat meat and vegetables first, then the main course, and finally drink the soup." This traditional Chinese eating order increases appetite, which is a strong enemy of weight loss.

The correct order of meals is:

Eat bigger first, then smaller. 

Eat first liquids, then solids. 

Eat first low-calorie and then high-calorie.

In this order, we are saturated before we eat high-calorie foods, and long-term perseverance can change our eating habits and appetite.

 Increase your intake of crude fiber 

Raw fiber food is easy to bring a feeling of satiety and at the same time slow down the rate of food emptying in the stomach. It prolongs the feeling of satiety, so the best low-calorie diets such as oatmeal, whole wheat bread, green leafy vegetables, low-sugar fruit, etc., all have this effect.

 The best weight loss rate is 0.25-1 kg/week, 1-4 kg/month 

People's hunger, appetite, and lifestyle don't form at once, so there's no need to rush to lose weight and get rid of hunger. If the rate of weight loss exceeds this figure, it means that most of the weight loss is muscle mass, which means that the metabolism of the base slows down, and the weight recovers quickly.