No need to fast, still burn fat in 7 days

Taiwanese nutritionist Xiao Weilin suggests a one-week plan to help you establish beneficial habits for burning fat and improving your body shape.

(Source: SKDS)

According to expert Xiao Weilin, by setting small goals every day for a week and trying to maintain these things will help establish good habits, gradually lose weight, and burn excess fat without having to abstain too harshly.

Day 1: Go to bed early

On the first day, try to adjust your sleep schedule. You should sleep before 11pm to stabilize hormones, help your body rest, and increase the ability to burn calories through sleep.

Many studies show that lack of sleep can easily lead to fat gain and muscle loss, so try to get at least 7 hours of sleep every day.

Day 2: Exercise

Establish a habit of exercising at least three times a week to boost metabolism, burn excess calories and increase endurance and flexibility for the body. You can try any sport you are interested in as long as it allows your body to move such as walking, jogging, jumping rope, swimming, yoga, dancing...

Day 3: Reduce starch, increase protein

Eat half as many starchy foods as usual and add more beans, fish, eggs and meat. Gradually reducing the amount of carbs in your daily meals will help reduce calories as well as sugar, thereby effectively burning excess fat.

Increasing foods containing lean protein and vegetable protein will help maintain a feeling of fullness, limit cravings while maintaining muscle and improving firmness.

Day 4: Increase water intake

Drinking water is considered the simplest but no less effective way to lose weight. As long as you drink enough water every day, you can increase your body's metabolism, improve digestion, and limit the feeling of craving for indiscriminate eating.

The formula for calculating the amount of water the body needs is as follows: weight (kg) x 40 = amount of water (ml) needed to drink. For example, a person weighing 50 kg needs to drink 2,000 ml of water per day (50 x 40 = 2,000).

Day 5: Increase vegetables

Regardless of raw or cooked weight, experts recommend eating at least 300 grams of vegetables per meal. Priority should be given to simple preparation methods, minimizing oil and spices.

Day 6: Avoid foods containing empty calories

Empty calories are foods and drinks that are high in sugar, fat, and alcohol but have little or no nutritional value. Not only do these foods add a lot of calories to your body, they also increase inflammation, making it harder to lose weight and increasing the likelihood of fat storage.

Day Seven: Control Your Cravings

Experts recommend eating until you are only 70-80% full. Never overeat. When eating, you should prolong the time by chewing thoroughly, which helps create the feeling of eating a lot, giving your body enough time to process the signals of hunger and fullness.

You can apply the order of eating vegetables at the beginning of the meal and eating starch at the end of the meal to increase the feeling of fullness, helping to control food intake better.

Source: https://baoquocte.vn/khong-can-nhin-an-van-dot-mo-trong-7-ngay-275056.html