1. Start your day with honey lemon water
Losing weight by drinking lemon honey is a simple, inexpensive and extremely effective method. Mix in the following ratio: 1 spoon of lemon juice + 1 spoon of honey + 550 ml of warm water, stir well before use.
2. Eat a high protein breakfast
A protein-rich breakfast such as protein powder smoothies, eggs, Greek yogurt, and oatmeal will help you stay full longer. So, instead of enjoying breakfast and snacks as usual, you should choose the above foods to effectively support belly fat loss.
3. Principle of food plate
As a general rule, half your plate should be lean protein, one-quarter vegetables, and the rest whole grains and healthy fats. Also, use smaller plates for regular meals.
4. Reduce refined starch and sugar
Refined carbohydrates are easy to digest. This reduces satiety and increases blood sugar levels. Meanwhile, consuming a lot of refined sugar increases fat storage and weight gain due to inflammation. Therefore, it is best to avoid foods like burgers, pizza, cakes, pastries, churros, soda...
5. Drink enough water
Several studies have shown that drinking about eight glasses of water per day (about 2 liters) can help increase thermogenesis, feelings of fullness, and aid weight loss.
6. Increase consumption of foods rich in fiber
Fiber acts as food for beneficial gut bacteria, breaking down fats into short-chain fatty acids. Foods you can refer to to supplement fiber are broccoli, sweet potatoes, apples, peas, bananas, pears...
7. Eat dark green leafy vegetables and fruits
Vegetables and dark green leafy vegetables are good sources of fiber, vitamins and minerals. Scientists have shown that eating vegetables regularly helps reduce waist circumference and reduce the risk of obesity.
8. Reduce salt intake
Cutting down on foods like french fries, chicken nuggets, potato chips, pizza, ketchup, processed foods... is the quickest tip to help you reduce your daily salt intake.
9. Use green tea
Green tea contains EGCG, an antioxidant that helps remove toxins and reduce inflammation in the body. The caffeine in green tea also helps with weight loss.
If you know how to diet scientifically, you can lose about 0.9kg in the first week. This is a safe level of weight loss at the beginning of the weight loss process.
If you continue to maintain healthy eating and living habits, you can lose an average of 0.45 - 0.9 kg per week.
