At the beginning of 2022, what are your new year wishes or plans? Many people want to lose weight every year, but they are always far from their goals. Dietitian Xiao Weilin pointed out that weight control can be helped by adjusting living habits. He shared 12 very simple and effective eating habits, your weight loss plan in 2022, you might as well try it!
It is recommended to exercise at least 3 times a week for more than 30 minutes each time to increase calorie consumption and help weight control. If you already exercise a lot of friends, just maintain the habit.
Don't eat until you are too full, usually control it to 7 points full.
This avoids eating too much food. Xiao Weilin mentioned that eating slowly can also lose weight. The reason is that after eating, the intestines will inhibit the secretion of "ghrelin", which is secreted by the stomach, which means that we feel hungry, so after eating, The production of ghrelin will decrease and you will feel full, which takes about 20 minutes. Therefore, eat a meal for at least 20 minutes. If you eat too fast, the brain will not have time to receive the signal of satiety.
Sleep is also very important for weight loss and to stabilize hormones in the body. Xiao Weilin said that human fat cells secrete leptin to help suppress appetite, while the adrenal cortex secretes the stress hormone "cortisol", which increases appetite. Studies have found that when sleep is insufficient, it will reduce leptin secretion and increase cortical alcohol secretion, resulting in increased appetite.
In addition to affecting sleep, eating before going to bed will also have a lower "thermic effect of food intake" at night, which is likely to cause excessive heat.
Cut down on sweets and you can drastically reduce your calorie intake.
Xiao Weilin said that although the substitution of sweets with whole grains is not right, they are all carbohydrate foods, so if you eat delicate sweets, you can only reduce the starchy foods that day.
Adjusting the order of meals can reduce blood sugar fluctuations.
You can choose a bowl with a diameter of 12 centimeters and a height of 6 centimeters. Eat enough vegetables to help your gut health and increase your sense of satiety.
Everyone should know that fried food is high in calories and may also cause "pro-inflammatory" problems to the body, so try to avoid it.
In line with point 6 above, try to avoid sugar if you have it. If you want to drink it, change to sugar-free drinks, or milk and soy milk to increase your overall protein intake.
Alcohol is a huge landmine for fat loss. If you really want to lose weight, you should try to avoid alcohol as much as possible. To drink is to control the amount of 1 can of beer or 250 ml of red wine.
◎ Image source / Retrieved from Xiao Weilin Facebook‧Dazhi Image / courtesy of shutterstock ◎ Source / Xiao Weilin nutritionist
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