Modern people are busy with work, often relying on high-fat, salt, and sugar foods, and lack of exercise, making modern people very prone to obesity. There are many different weight loss methods on the market, which can be confusing. This article will introduce five convenient and effective weight loss tips for everyone.
1. Fat reduction tips – Breakfast should be low in high-sugar, high-carbohydrate foods
According to the new book “The Skinny Breakfast” by well-known American nutritionist David Zinczenko, breakfast containing high sweetness and high carbohydrates will make people feel lethargic all day and increase waist size without reducing belly fat. Because high-sugar foods can be exciting but do not help increase satiety, people end up eating more food, and the excess food will eventually be converted into fat, not helping with weight loss. Therefore, breakfast should only include simple foods with low sugar, high protein, and high-fiber carbohydrates, providing enough energy for morning work.
2. Fat Loss Tips – Increase Intake of Red Fruits
According to research, the red color of fruits comes from anthocyanins, which are actually a type of flavonoid. The higher the content of flavonoids in the body, the more it can suppress the activity of fat-storing genes, and red-fleshed fruits also help regulate obesity genes. But remember not to eat too much fruit, as excessive fruit consumption can bring a huge amount of fructose, which is not conducive to fat loss.
3. Fat Loss Tips – Exercise Before Meals
According to researchers in New Zealand, it was found that both men and women who exercise for ten minutes before breakfast, lunch, and dinner have lower blood sugar levels after meals compared to those who do not exercise. Therefore, if you want to pursue a healthy body, you should exercise appropriately before meals to reduce blood sugar levels.
And, research has shown that burning calories before meals actually means exercising while the body is in a fasting state. In other words, the energy burned comes directly from the fat stored in the body, not from the food you eat. Therefore, exercising before meals can help reduce body fat at the same time.
4. Fat Loss Tips – Use Healthy Alternatives Wisely
Actually, many unhealthy foods in daily life have healthier alternatives that can help reduce fats, carbohydrates, and other fattening foods. Common options include using extra virgin olive oil, virgin coconut oil, and different nut oils as substitutes for regular cooking oil, as these oils generally have lower fat content and are more beneficial for the body.
Another common healthy alternative is to replace rice and other carbohydrates with beans, oats, and other healthy fibers. Because the pure carbohydrates like rice and noodles that people eat daily can provide a lot of energy to the body, they can easily be converted into fat due to excessive energy absorption. Beans and other whole grains contain more fiber, which can reduce the chances of absorbing extra energy. At the same time, the components of fiber help the body secrete a substance called butyrate, which can reduce insulin sensitivity and decrease the rise in blood sugar levels.
5. Eat more green leafy vegetables and brightly colored vegetables
When we consume green leafy vegetables, a large amount of folic acid enters our bodies from the vegetables. Folic acid is a type of vitamin B, and it is related to everything from uplifting mood to fighting cancer, so folic acid is absolutely beneficial without any harm. At the same time, folic acid also helps to lock genes that cause insulin resistance, close genes that form fat cells, and promote body fat loss.
Kale, spinach, watercress, lettuce, carrots, beets, zucchini, red bell peppers, tomatoes, cucumbers, celery, asparagus, and other vegetables are all very beneficial choices. It is recommended that everyone eat more of them.
