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| Green vegetables are rich in fiber, creating a feeling of fullness, thereby supporting weight loss. (Source: iStock) |
Nutritionists point out that overweight and obesity are closely related to genes, the biggest difference lies in the innate hormone level, for example, some people are prone to insulin secretion problems, such people will gain weight easily, have a higher risk of obesity.
Some people have problems with the hormones that control hunger and satiety, making it difficult to maintain a healthy diet and easily eat more than their body needs, leading to weight gain.
In addition to innate factors, mental health, sleep quality... are also closely related to weight. ETToday suggests the following 5 things to help lose weight safely, maintain body shape and reduce the risk of obesity.
Reduce starch intake
Normally, when starch is consumed, it will be broken down into sugar or converted into short-term energy. Excess of this energy source is one of the causes of excess fat formation.
You should gradually reduce your carbohydrate intake, eat foods high in carbohydrates such as rice, bread, fruit, sweets... in moderation.
Limit chronic inflammation
Chronic inflammation in the body makes it easier to accumulate fat while also causing loss of muscle mass.
Chronic inflammation occurs due to many causes such as excessive consumption of Omega-6 fatty acids, refined carbohydrates, fried foods, long-term food intolerance or allergies, or long-term consumption of foods that can harm the gut...
Nutritionists recommend that the ratio of Omega-6 and Omega-3 fatty acids is also very important, try to maintain a ratio of 3:1, this is not only better for the digestive tract but also helpful in improving chronic inflammation.
Omega-6 is abundant in chicken, pork, soybean oil, sunflower oil, corn... Omega-3 is concentrated in fatty fish such as salmon, avocado...
Choose foods with high nutritional value
Some people rarely feel full, while others tend to eat until they are full. If you find yourself feeling unsatisfied after eating, you can try the following methods to improve your feeling.
- Eat lots of meat, good fats and green vegetables because protein and fiber are the things that make you feel full the most.
- Eat fewer carbohydrates and processed foods. Choose nutrient-dense foods and eat plenty of dark green vegetables.
- Prioritize whole foods and chew thoroughly, eat slowly.
Get enough sleep
Sleep is closely related to hormone secretion in the body. Important hormones such as insulin and growth hormone will not work effectively when you regularly do not sleep well.
The ideal amount of sleep recommended by experts is 6-8 hours per night. In addition to getting enough sleep, sleeping on time is also very important.
It is best to go to bed before 11pm, because from 11pm to 3am is the time when sleep is most effective, helping the body recover both physically and mentally.
Reduce the frequency of eating out
Nutritionists advise that the best way is to buy fresh ingredients to cook to control what is in the food and what goes into the body.
Processed foods and food served at restaurants often contain high amounts of spices and grease, which can easily increase chronic inflammation.
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