Health | The most effective way to lose weight, slim down and maintain health

Many people have no idea how to lose weight, and always think that everything can be solved with medicine. In fact, sometimes medicine cannot help you lose weight, but may even cause side effects. So what are some methods that can help you maintain your health and lose weight?

1. Control of eating time

During the weight loss period, try to solve the dinner before 8 pm, and it is best not to eat anything within 3 hours before going to bed. This is also to prevent food residues from accumulating not only waste but also fat in the body.

2. The total calorie intake is low

Losing weight does not mean eating less, but it depends on controlling the daily calorie intake. The best state is between 1500 kcal and 1200 kcal per day. Pay special attention to controlling the amount of food you eat for dinner. Do not eat too much greasy food with high fat content, which will not only make you gain weight, but also increase the incidence of blood lipid-related diseases.

3. Control your eating speed

Different people eat at different speeds, and those who eat slowly tend to be slimmer than those who eat quickly. By controlling your eating speed, you can lose weight. This is because when food enters the body, blood sugar levels rise. When the level reaches a certain level, the brain sends a signal to stop eating. When a person eats too fast, by the time the brain sends the command, they have already eaten a lot.

4. Prevent constipation

Although healthy weight loss will not cause constipation, constipation can lead to obesity. Many obese people are generally constipated, so you should eat more foods rich in dietary fiber to make the intestines smooth, so that toxins and waste cannot accumulate, and solve the problem of stool retention. It can not only reduce waist and belly, but also be beneficial to physical health. For example: hawthorn, pepper, tuckahoe, star anise, red fruit, etc.

5. Eat less high-sugar snacks

In daily life, eating more fresh fruits and vegetables is the best choice. For those who like to eat sweets, if you want to lose weight, you must control your mouth and eat less high-sugar and high-calorie snacks. Don't touch alcoholic beverages, which is a sin for weight loss. For example: popcorn (100g/459 calories), chocolate (100g/550 calories), potato chips (100g/555 calories), potato chips (one box/1047 calories), sunflower seeds (52 grams 616 calories), etc.

6. Aerobic exercise

In addition to ensuring the total calorie content of food is controlled, you must also keep exercising. Through exercise, you can increase the body's metabolic rate, speed up the consumption of calories and excess substances, and achieve a two-pronged approach with diet control to lose weight quickly and effectively. If you have the habit of exercising now, you can change the way and intensity of exercise. For example, if you run long distances, you can add 30 seconds of sprinting to the long-distance running. This is to ensure that the effect of consolidating and losing weight is not easy to rebound. If you are worried that excessive exercise will cause the leg muscles to harden and grow into muscles, you can do stretching and massage exercises. If you don't have the habit of exercising, you can do some simple exercises at home, such as skipping rope, hula hoop, aerobics, etc.

7. Eat moderate amounts of spicy food

Compared with people who drink clear soup, people who drink chili soup consume about 60% less food in the next meal on average. Chili can promote human metabolism and help excrete waste from the body, which has a direct and indirect effect on people's weight loss. The capsaicin in chili can reduce hunger, and the spiciness can increase your body temperature and make the body consume more energy. In addition, people who don't like chili will have a greatly reduced desire for sweet, greasy, and salty foods after being stimulated by the taste, thus playing a role in weight loss.

8. Watch less TV

Many adults spend most of their time watching TV. Studies have shown that when the experimental group was forced to halve their TV watching time, they consumed an average of 119 calories per day. This data shows that watching less TV helps to consume calories.

9. Eat rice in a small bowl

In order to determine the weight loss effect of eating with different bowls, researchers conducted a self-help experiment on eating ice cream, giving two groups of people two plates of different sizes, and also giving them spoons of different sizes. The final results showed that people who ate ice cream with large plates ate about 30% more ice cream than those who ate it with small bowls, and people who ate ice cream with large plates and large spoons ate about 57% more ice cream on average than those who ate it with small plates and small spoons. The experimental data speaks for itself, so it is better to eat with small bowls.

10. Eat more fruits and vegetables

Meat, especially fatty meat, contains too much fat, and very little is consumed as energy. The rest will be stored as fat in the body. However, eating more fresh fruits and vegetables will not be converted into fat. Some vegetables that do not contain sugar have a good effect on weight loss. This effect is not used as a medicine, but it can fill the stomach without adding excess calories.

11. Appropriate exercise during menstruation

According to expert research, if women can exercise two weeks after ovulation and two days before menstruation, they will have a significant weight loss effect. The reason is that during this period, the estrogen and progesterone in the body reach the highest level, and these two substances can help the body consume fat and convert it into energy. At this time, exercise will spontaneously burn the fat stored in the body.

12. Relax your mind

People who are often under high pressure are more likely to gain weight, because when you are under pressure, the stress hormones in your body will be released, stimulating the fat cells in the abdomen, causing fat to accumulate, which is called toxic obesity. It will stimulate your appetite, make you have the habit of overeating, and bring additional symptoms such as heart disease, diabetes, etc., so proper relaxation, such as going out for mountain climbing and listening to music, is conducive to weight loss.