Monitoring weight, diet
If you want to lose weight, always remember your daily diet. Monitoring diet and weight gain is helpful in weight loss, making it easy to regulate food intake.
According to Medical News Today, a 2021 study revealed that weight monitoring is linked to weight loss. This shows that you are ready, serious about changing your habits and making efforts to lose weight.
Eat protein
Protein can help regulate appetite hormones, helping people feel full faster and longer.
Every day, a person needs to take in at least 8g of protein to maintain activity and development. Protein sources in the diet that we can add to our meals include: eggs, tofu, soy, salmon, sardines, beans, lean poultry such as chicken, nuts, Greek yogurt, cottage cheese...
Reduce sugar and refined carbohydrates
A diet high in sugar and refined carbohydrates is closely linked to weight gain and obesity. Therefore, when losing weight, you can choose refined grains, they have removed bran and sprouts, only containing fiber and nutrients.
Whole grains also have the ability to reduce hunger, increase satiety, and support the weight loss process. Some foods low in sugar and refined carbohydrates include whole grain rice, white rice balls, pasta, fresh fruits, nuts, herbal tea, unsweetened fruit juice...
Eat plenty of fiber
Adding enough fiber to your diet can increase satiety, helping people eat less.
Fiber is also good for health, limiting the negative effects of weight loss. Foods rich in fiber include: cereals, whole wheat bran, pasta made from wheat, fruits, vegetables, beans, nuts...
Get enough sleep
Not getting enough sleep or poor sleep quality will slow down your metabolism. In particular, when we consume more calories than usual, the body will store energy in the form of fat.
Not getting enough sleep can also promote insulin resistance and increase cortisol levels, leading to fat storage. A person's sleep time also affects the regulation of appetite- controlling hormones leptin and ghrelin.
When you sleep less, ghrelin - the hunger hormone will increase, the hormone leptin will decrease, stimulating appetite. Therefore, in the process of losing weight, we need to get enough sleep and maintain good sleep quality.
Exercise regularly
Research shows that maintaining regular physical activity can help with weight loss and maintain the desired weight. The Center for Disease Control and Prevention recommends that adults should exercise 150 minutes/week and increase muscle training two days/week.
Regular exercise not only supports weight loss but also brings many health benefits such as: better sleep, better emotions, strong bones and muscles, reducing the risk of high blood pressure, limiting heart disease and stroke, good for people with diabetes...
