Prioritize protein
Protein plays an important role in maintaining and developing muscle mass. A protein-rich diet also helps the body burn more energy each day, while burning more calories during digestion compared to carbohydrates and fat.
Supplement protein in each meal and snack, prioritizing pure food sources such as Greek yogurt, fresh cheese, eggs, beans, lentils, lean meat, poultry and fish.
Don't underestimate sleep
Lack of sleep or poor quality sleep can disrupt the metabolism of carbohydrates and fat, increasing the risk of insulin resistance, obesity and cardiovascular disease. To support metabolism, maintain a quality sleep of 7 - 9 hours each night.
Control stress
Prolonged stress increases the hormone cortisol. When cortisol levels remain high for a long time, the body tends to accumulate belly fat and increase the risk of obesity. You can reduce stress by journaling, walking, or doing yoga.
Increase daily exercise
In addition to scheduled workouts, try to exercise more in daily activities to increase heat generation due to non-exercising activity (NEAT). Simple things like housework, walking more, or climbing stairs all help increase calorie consumption.
