Drink water before meals
Not only does it help you feel full longer and limit eating too much, drinking water before meals is also beneficial for metabolism. Drinking about 500 ml of water before meals can help boost metabolism by about 30% in a short time after eating, thereby the body burning more energy without changing diet.
In addition, drinking 200-500 ml of water before meals is not harmful to the stomach, on the contrary, it also helps control the amount of food intake.
Exercise doesn't take long
Many people think that to improve health, you must exercise for a long time. However, exercise intensity is more important than time. Intermittent high-intensity exercise (HIIT) - just exercising for a short time but strong enough can still stimulate metabolism effectively.
Get enough sleep for at least 7 hours a day
Lack of sleep makes the body easily store fat and slows down metabolism. Getting enough sleep, at least 7 hours each night, is a simple but very effective way to support weight control.
When you don't get enough sleep, the hormone that causes hunger (ghrelin) increases, the hormone that creates a feeling of fullness (leptin) decreases, making it easier for you to eat more. At the same time, insulin resistance can increase by about 25% after just one sleepless night, making it difficult to control blood sugar. Lack of sleep during weight loss not only reduces the amount of fat burned but also causes the body to lose more muscle, thereby reducing metabolic rate.
