Starting a weight loss program is a challenge for both your physical and mental strength. Therefore, having a clear plan and not overdoing it will increase your chances of success and help your weight loss go more smoothly. Before starting a weight loss program, you should prepare yourself.
The goal of weight loss is to reduce excess fat and replace it with muscle. The more muscle mass you have, the more your metabolism can burn nutrients, especially fat, than people with less muscle mass. The food you eat will not accumulate and turn into excess fat, which is the cause of weight gain. Weight loss is not about fasting to lose weight as many people think.
Losing weight through a healthy diet and calorie control is a more sustainable option. Today UFABET we have some weight loss tips that you can do to achieve sustainable and healthy weight loss.
Start your day with a high-protein breakfast: It can help reduce your appetite and reduce the number of calories you consume throughout the day. Eating enough protein is essential for maintaining muscle mass and reducing your risk of cardiovascular disease. The recommended daily intake of protein is around 56-91 grams for men and 46-75 grams for women.
Exercise 30 minutes every day: In addition to controlling your diet, you must exercise together to see clearer results. Fat is reduced and muscle is replaced. For those who are just starting to exercise, you can start by walking fast, taking long steps, and swinging your arms for about 30 minutes, doing it continuously for 5 days/week.
Eat slowly: Eating and chewing slowly signals to the brain that there is food in the stomach, making you feel full faster, helping to prevent overeating and increasing weight loss hormones. Chewing thoroughly also helps with digestion and nutrient absorption more efficiently.
Stress makes you fat: Some people, when stress, tend to find a way to relieve themselves by eating because the body releases a high amount of a stress hormone call Cortisol. This makes them crave a lot of food, especially sweets and fatty foods. This makes them store fat more easily than people who are in a good mood. Therefore, you need to learn to observe your mood and mind. And then you will be able to control the situation.
Drinking water: can help reduce your appetite and make you feel full faster. Drinking enough water can also help reduce your intake of sugary or calorie-laden beverages. Water is essential for your metabolism, helping you burn more calories and stored fat. Drinking cold water also requires your body to use energy to heat up the water before it is absorb or digest. Enough water can also help your body eliminate waste products or excrete them better. Drinking caffeinated beverages without sugar, such as tea or coffee, can help your metabolism work better.