Start the day with lemon honey water
Starting the day with a glass of warm lemon honey water can bring about breakthrough changes. Lemon is rich in Vitamin C and antioxidants, which help strengthen the immune system and the body's metabolism.
Meanwhile, honey has anti-inflammatory effects and quickly provides energy to the body. A study in the journal Clinical Biochemistry and Nutrition showed that polyphenol compounds in lemons have significant supporting effects in weight loss and fat reduction.
The drinking method is very simple: Mix half water of half a lemon and one spoon of honey with a glass of warm water. Drink before breakfast to activate metabolism and support digestion throughout the day.
Have a healthy, nutritious breakfast
Eating a nutritious breakfast plays a very important role in weight loss. A study shows that a protein-rich breakfast can significantly reduce hunger and avoid overeating afterwards.
A balanced breakfast can include eggs (with high protein content that helps feel full longer); whole grains that provide stable energy; fruits that help provide vitamins and minerals.
Exercise for at least 1 hour a day
Exercise is a very important component in any weight loss plan. Aim for high-intensity exercise every day, which can include cardio exercises such as walking, running and strength training to build muscle mass and boost metabolism. You don't need to go to the gym to do high-intensity exercises, instead, activities such as: Jumping, swimming, or even gardening can maintain a dynamic lifestyle and burn calories.
Eat slowly, focus on meals
Eating slowly and concentrated can help reduce the body's calorie intake and support digestion. It takes 20 minutes for the mind to receive a signal from the stomach that it is full, so if you eat too fast, you may overeat before realizing it. You should chew thoroughly, enjoy each bite and avoid distractions such as TV or phone.
Reduce drinking soft drinks
Soft drinks such as soda, fruit juice... can be a significant source of "empty" calories that cause weight gain. Research shows that "empty" calories cause hunger and can easily lead to excessive calorie intake during the day. Reducing soft drink consumption can help lose weight and reduce the risk of obesity.
The advice is to switch to healthier drinks such as: water, herbal tea or black coffee.
Focus on sleep
Sleep plays an important role in the weight loss process. Lack of sleep can disrupt hormone balance to help control feelings of hunger, leading to increased cravings, consuming more calorie-rich foods.
Research published in the journal Internal Medicine shows that people with sleep deprivation have more difficulty losing weight than people with good sleep, even when the two groups follow the same diet. Try to sleep at least 7-8 hours of quality sleep each night to support the weight loss process.
Drink 7-8 glasses of water per day
Drinking plenty of water every day is very good for the weight loss process and overall health. Drinking water helps restrain cravings, boost metabolism and eliminate toxins from the body.
