▼ 1. A glass of water before meals: According to a British research report, drinking a glass of water before meals can lose 4 kilograms for three consecutive months.
▼2. Chew slowly: wolfing down is a bad habit, which will not only lead to indigestion, but also make you fatter. People who bite 40 times will absorb about 12% less calories than those who bite 15 times.
▼3. Use a smaller plate: Using a smaller plate to hold food can make the brain think that the amount of food is more than the actual amount. As long as it is done, it is easier to feel full.
▼4. Walk 5 minutes more every day: For people who have no exercise habits, it is too difficult to ask them to walk or jog for 30 minutes or 1 hour at first. So, as long as you aim for 5 minutes first, and then slowly lengthen the time, the result will soon be reflected in your weight!
▼5. Drink more green tea: EGCG (epigallocatechin gallate) rich in green tea can reduce fat absorption. But if you drink tea before going to bed, it may affect the quality of sleep!
▼6. Adequate sleep: According to research, if the quality of sleep is not good, it will affect the part of the brain responsible for appetite, and people who lack sleep are more likely to feel hungry. And lack of sleep can also reduce leptin, which is responsible for satiety in the human body.
▼7. Find a partner to lose weight together: Although a person is more free to exercise, it will make it easier for people to give up. Fitness with friends can generate motivation and make it easier to continue. In fact, research has also confirmed that more than two people exercise together and lose about 20% more weight than one person.
▼8. Eat more dairy products: Some studies have pointed out that eating low-fat dairy products three times a day can reduce fat by 70%.
▼9. Walking back and forth when using a mobile phone or talking on the phone: The researchers asked the subjects to consume 1000 calories more than usual every day for 8 weeks. It was found that the subjects who had the habit of walking back and forth while doing things did not turn the excess calories into fat.
▼ 10. Use advertising time to exercise: As long as you get up and do some exercise every time you watch TV commercials, watching TV for two hours can consume 270 calories!
Many people think that exercise time is too short and useless, and they feel tired at the thought of lasting more than half an hour every time, which leads to the delay in taking the first step of fitness. But in fact, research proves that this is not the case. As long as the body exercises, it will consume calories. Even if the exercise time is less than half an hour, it can have a good effect. After reading this article, get up and move quickly!