First Thing: Stick to Eating Breakfast
Breakfast is the most important meal for the body, as it can help replenish the nutrients the body needs. So for breakfast, I always eat 2 eggs + a bowl of oatmeal + a glass of milk + a few blueberries. I stick to eating breakfast like this, so I won’t be too hungry at lunch, which can maintain a strong metabolism and also provide a strong sense of fullness.
Second thing: Eat regular meals, no dieting, no overeating
Regular three-meal diet, without crash dieting or binge eating, is more helpful in maintaining the body’s metabolism, continuously consuming and burning fat. For example, crash dieting can cause the body to activate its self-protection mechanism, leading to a decrease in metabolism, reduced consumption, and fat accumulation, which is not conducive to weight loss. For example, binge eating can make you lose control of your appetite, causing you to overeat and feel stuffed.
Regular eating habits can help you control your appetite, avoid overeating and feeling stuffed, and can also speed up the rate of weight loss.
The third thing: Replace staple foods with more high-quality protein, diverse dietary fiber, fruits and vegetables, as well as high-quality fats.
Switching the staple food in your three meals can be more helpful in stabilizing blood sugar. For example, eating more coarse grains, corn, sweet potatoes, etc., as well as more fruits and vegetables rich in dietary fiber, can maintain a vigorous metabolism, keep the body healthy, and eating more high-quality protein can increase the body’s food thermic effect, promote the body’s fat burning and fat reduction, ensuring the body’s continuous consumption state. The intake of high-quality fats can help fat decomposition and metabolism.
Fourth thing: Replace the original plate with a smaller one
Replacing the original large plate with a small plate can serve as a fixed container for eating, which can reduce the amount of food consumed during meals. Control the fullness of each meal to 7 out of 10, control calorie intake, less oil and salt, and weight loss is the fastest.
Fifth thing: Persist in soaking feet with hot water before going to bed
Stick to the habit of soaking feet in hot water in the evening. Soaking feet in hot water promotes the body’s metabolism and function, can also boost metabolism, relax muscles, relax the mind and body, and promote blood circulation, reduce swelling in the lower limbs. Use water at 40℃ to cover the calves, for 15-20 minutes. It helps to promote the health level of the body and improve sleep quality.
The sixth thing: Eat dinner earlier, do not eat anything 4 hours before bed
Dinner should be light, eat earlier and stick to it, for example, finish dinner around 6 PM, do not have a midnight snack, ensure that there are no calories for 4 hours before bed. If you are really hungry, you can drink a glass of milk. Going to sleep with a slight sense of hunger is more helpful for fat burning and fat loss, maintaining a strong metabolism, and accelerating the body’s consumption.
The seventh thing: Stick to going to bed early, ensure adequate sleep
Frequent staying up late can lead to endocrine disorders, decreased metabolism, and lower hormone levels, among other issues. Ghrelin and cortisol levels rise, affecting the secretion of leptin and fat metabolism. Therefore, going to bed before 11 p.m. can help maintain the body’s metabolism and function, and ensuring 7-8 hours of sleep time is even more beneficial for fat burning and weight loss, maintaining stable consumption and metabolism.
The eighth thing, multiple exercises
Long-term adherence to running can make the body easily adapt to the intensity of running, leading to a decrease in metabolism. Therefore, try varying the exercise forms, such as high-intensity exercises like jumping rope, jumping jacks, HIIT interval training, etc. You can also increase strength training to stimulate muscles, increase muscle mass, and maintain a vigorous metabolism.
Make Body Fat Rate Decrease, the 8 Things I Keep Doing!
