People who are losing weight should avoid eating too much in the evening, especially greasy dishes in gatherings. A light dinner will help reduce the burden on the digestive system, while creating conditions for the body to use stored energy while sleeping.
You should have dinner before 7 pm with a simple serving of a steamed potato (about 150 grams), a boiled egg and about 200 grams of seasonal vegetables such as broccoli, carrots, lettuce, cabbage or bok choy. Potatoes contain resistant starch that helps stabilize blood sugar, eggs provide protein to maintain muscle mass, and green vegetables supplement fiber, creating a feeling of fullness for a long time and supporting digestion.
This meal provides less than 300 calories, significantly lower than regular dinners, thereby helping to create an energy deficit, an important factor in weight loss.
In addition, you should stop eating at least 3-4 hours before going to bed so that the body has time to digest and increase visceral fat burning efficiency. Combined with that, maintain the habit of exercising after dinner, walking lightly immediately after eating and exercising for about 30 minutes 1 hour afterwards with exercises such as squats, jogging, brisk walking or aerobics. This level of exercise can help burn about 150-300 calories.
Note not to eat more after exercising to avoid losing the effect of calorie deficit. Instead, you should only supplement warm water to keep your body hydrated.
Finally, getting enough sleep and limiting staying up late also plays an important role. Quality sleep helps regulate hormones related to feelings of hunger - fullness, reduce stress and limit the risk of overeating the next day.
