The ultimate goal of weight loss is fat reduction. In addition to persisting in exercise and controlling diet, there are many small fat-burning habits that can significantly reduce body fat percentage.
12 small habits to significantly reduce body fat percentage:
1. Drink a glass of water before meals
The benefits of drinking a glass of water before three meals are to enhance satiety, speed up intestinal movement, eliminate the body’s digestive metabolic waste and toxins, clear residual food from the intestines, and further promote digestion and absorption. It can also help avoid overeating during main meals and control diet.
2. Chew your food slowly during three meals
Chew your food slowly during meals, chewing each mouthful 20-30 times, which can help promote digestion and absorption. This allows the brain to receive the signal of “fullness” and also helps you feel satiety, controlling a 7-point fullness.
3. Eat more low-fat protein foods
Eat more low-fat, high-protein foods at three meals a day to help maintain your body’s metabolism, continuously burn fat, boost your body’s food thermic effect, and give you a strong feeling of fullness, while maintaining muscle.
4, Eat more high-fiber foods
Prioritize eating vegetables (especially green ones) during meals, such as broccoli, lettuce, and various melons like bitter melon and cucumber. You can eat plenty of these, followed by meat, and save the staple foods for last to better control your diet.
5, Replace staple foods to lower the body’s overall inflammation levels
The main meals should be changed to better maintain the body’s metabolism, stabilize blood sugar, better maintain the body’s metabolism and operation, promote fat burning and fat reduction, reduce inflammation levels, and avoid fat accumulation.
6, Don’t drink any beverages
Develop the habit of drinking only water every day, ensuring 2 liters of water per day, and you can also drink more green tea and a small amount of black coffee. This can boost the body’s metabolism, help the body burn more calories, and promote physical repair, enhancing the speed of fat burning and weight loss.
7, cook your own meals for breakfast, lunch, and dinner, and bring lunch to work
It’s best to cook your own meals for breakfast, lunch, and dinner and bring lunch to work. If you always eat takeout or go out for meals, you’ll consume too many calories, which can lead to a decrease in your body’s metabolism. Therefore, cooking your own meals and bringing lunch to work is the best way to better control your calorie intake.
8, switch to smaller-sized utensils
Using smaller-sized utensils for your meals can help reduce your calorie intake more effectively, decrease your meal portions, maintain your body’s functions, speed up your metabolism, and keep you energetic. Switching to small blue utensils can help you better control your portion sizes visually.
9, Extend the feeling of fasting
During weight loss, use the 16+8 eating schedule, finishing three meals within the 8 hours of the day, and keeping a fasting state for the other 16 hours. For example, try to eat dinner as early as possible, finishing by 6 PM, and avoid any snacks afterward to extend the fasting period. This can help maintain the body’s metabolism and function.
10, walk instead of stand, stand instead of sit
Sitting time each day should not be too long. Get up and move around more, stand up, to promote physical consumption and speed up the body’s operation, maintain the body’s active metabolism, and can also promote intestinal peristalsis, aid in digestion. Get up for a few minutes of activity every hour, stretch, move more, and squats can also be done.
11, A hundred steps after a meal, live to ninety-nine
Do not sit for a long time immediately after a meal, and do not lie down immediately. After eating, stand against a wall for 15 minutes, or take a slow walk for 20 minutes, etc. This promotes the body’s digestion and absorption, and stimulates intestinal peristalsis.
12, persist in doing strength training
Strength training can better stimulate muscle groups, enhance muscle strength, increase muscle vitality, boost metabolic rate, accelerate bodily functions, and maintain a state of full vitality and high energy.
