If you are not someone who can stick to weight loss eating plans and often gain the weight back then this article is for you.
1. Keep a food diary
A food diary can be a way to control your diet. (Photo: Pinterest)
A food diary can be a way to control your diet. From the diary entries, the practitioner can easily control and evaluate the quality of nutrition the body takes in every day. Sometimes writing a diary also helps control the amount of food used to avoid consuming too much or unwanted excess energy.
According to a research review of subjects using online food diaries, they were able to lose 10% of their body weight in the first 6 months.
2. Limit stress
When the body is stressed, it releases the hormone cortisol, which makes you feel hungry. That's also the reason why many people relieve stress by eating more than usual. Additionally, excess calories from eating more during elevated cortisol are concentrated in the abdomen. Therefore, if you want to lose weight successfully, relieve your mind and limit stress.
3. Don't eat 3 hours before bed
If you want to lose weight effectively, you should limit eating late at night. (Photo: Pinterest)
In fact, sleep requires very little energy, and going to bed after eating too much is likely to cause the body to store extra calories as fat instead of using it for fuel.
Nutritionists recommend finishing dinner at least three hours before bedtime to give the body enough time to digest food. Therefore, you should eat dinner early if you want to limit excess fat accumulation.
4. Get enough sleep
A comprehensive study by the US National Institutes of Health shows that shorter sleep time increases the likelihood of obesity by 89% in children and 55% in adults. Conversely, weight gain also makes sleep disorders, such as sleep apnea, worse, creating a vicious cycle that is difficult to escape.
Studies also show that people who lack sleep often have cravings and tend to eat more. Therefore, health experts recommend sleeping 7-9 hours per night within a fixed daily time frame to stabilize the biological clock.
5. Exercise regularly
Exercise plays an important role in weight loss. (Photo: Pinterest)
Exercise plays an important role in weight loss. A study from Georgetown University (USA) found that nearly 40% of people who had good control over weight loss, four years later, still maintained 150 minutes of exercise per week.
Plus, exercise doesn't just burn calories and build muscle. It also helps increase endorphins, which improve positive feelings and create a satisfied mood.
