1. Changing your diet
It is necessary to limit foods containing high sodium content, refined sugar, starch. Instead, eat low-calorie foods such as vegetables, fruits, whole grains, whole wheat breadcrumbs, etc.
2. Chew slowly when eating
Chewing slowly will prevent overeating, giving the brain more time to receive signals from the stomach. Chew food 15 - 20 times, depending on the type of food. For vegetables, fruits and meat, chew more carefully to make the food fully digested.
3. Eat plenty of protein
Eating more protein-rich foods will suppress hunger and reduce cravings. Adults to a protein-rich diet including: Yogurt, nuts, peanut butter, eggs, beans, lean meat... at each meal to get the amount of protein needed by the body.
4. Dinner before 8pm
You should eat dinner before 8pm to avoid cravings for snacks and drink a cup of green tea after dinner to keep your body full for a long time.
5. Forming an exercise habit
Exercise will increase your metabolism, helping to burn calories. Spend 3 sessions/week exercising because if you burn 700 calories/week, you will lose about 4.5 kg within 1 year.
6. Get enough sleep
Getting enough sleep will help you reduce your total daily calorie intake by 6%. Because if you sleep less than 7 hours/night, you will be hungry quickly and crave food continuously, making the weight loss process more difficult.
