How did you gain weight? Regardless of your desire to lose weight, if you choose the right method, I think you can really achieve amazing results.
1. The good thing is that you can eat the right amount of calories.
Generally speaking, basal metabolic rate (BMR) refers to the amount of calories the body naturally burns without any additional calorie expenditure. Each person's BMR is different; a higher BMR means the body burns calories more easily. Therefore, when trying to lose weight, you shouldn't eat less than your BMR to avoid lowering your metabolism.
2. It can calculate the calories burned by the body each day.
It's possible that no one can lie in bed all day or remain completely still. Therefore, the calories burned each day will definitely be more than the basal metabolic rate. So, at the beginning, it's best to carefully calculate how many calories you burn in your daily life and how many calories you consume in your diet in order to plan how to control your diet.
3. Make fitness a daily must-do activity.
Make exercise as natural as eating and going to the toilet! Doing aerobic exercise 5 times a week is very effective in increasing your basal metabolic rate. Developing an exercise habit will allow your body to continue burning calories even when you're not exercising! In addition, high-intensity interval training (HIIT) methods, which have become popular abroad and are now available in China, can also boost your metabolism. For example, the "tabata" exercise method lasts for 4 minutes, with each exercise lasting 20 seconds and followed by a 10-second rest.
4. Weight training to build muscle
Don't assume that gym weight training equipment is only for men. Women can also use it to sculpt their bodies. Moreover, weight training can compensate for what cardio can't provide: increasing muscle mass! Some people may appear thin, but they may be hiding the danger of high body fat. Weight training helps build muscle, while cardio helps burn fat—they work synergistically. Muscle is a crucial component for metabolism, so regular weight training can also boost metabolism.
5. Avoid regaining weight by yo-yoing.
The worst thing about losing weight is giving up all your hard work and wasting all your efforts. Therefore, you must avoid falling into a vicious cycle of losing weight and then gaining it back. More importantly, when you lose weight, your body loses both muscle and fat at the same time, but when you gain weight back, 80% of it is fat! It will also disrupt your endocrine system and metabolism, which is even more detrimental to your health.
6. Eat a 150-calorie snack before bed.
Forget those "no eating after 8 pm" rules! Two new studies from Florida State University found that eating a snack of about 150 calories 30 minutes before bed can help boost metabolism, and this 150 calories is not included in the previously calculated daily food intake! It's better to choose high-protein foods like low-fat milk and cheese. But remember, you must follow the five points mentioned above to avoid gaining weight!
7. A glass of plain water upon waking.
Drinking a glass of plain water after waking up not only helps with urination but also replenishes cell moisture and lowers blood viscosity. Usually, the body will eliminate the previous night's metabolic waste within half an hour of drinking plain water. Furthermore, plain water contains no protein, fat, or carbohydrates, so it won't affect weight loss and may even improve your skin.
8. Eat a full lunch
In terms of diet, strictly adhere to and cultivate the habit of "eat well in the morning, eat a full meal at noon, and eat less in the evening." Eat less sweets, eat slowly, and chew thoroughly to aid digestion. Drink plenty of water, eat more fruits and vegetables, and eat less meat. The key is to stick to it!
9. There are techniques to eating meat.
Choose lean meat and remove the skin from chicken.
Even during a diet, it's essential to include high-quality protein sources like meat and fish. When eating meat, it's crucial to avoid fatty cuts like pork belly or fatty cuts; opt for leaner cuts such as tenderloin or leg meat. Generally, pre-ground meat is quite fatty, so it's better to buy lean meat and have it ground yourself.
Chicken has always been perceived as a healthy food; however, if you don't remove the skin and fat with a knife before eating it, it has more calories than meat and beef.
Eat the meat on the back of the fish and less of the belly.
Like with fish, choose the leaner parts to eat. The belly of the fish has more fat, so the meat from the back is more delicious.
10. Make sure to eat enough green vegetables.
Vegetables are essential for dieters as they provide vitamins and dietary fiber. Leeks, tomatoes, bok choy, cabbage, cucumbers, raw potatoes, bean sprouts, spinach, and eggplant are all low in calories. However, don't eat them all raw; try blanching, boiling, or making soups to vary your diet.
11. Try to choose fruits that are low in calories.
Many people have a habit of eating fruit after meals, but surprisingly, fruit is very high in calories, so you need to be careful when eating it. A single banana contains about 100 calories. In comparison, strawberries, grapefruits, and other similar fruits are much lower in calories.
