8 little things, stick to it for 3 months, metabolism goes up, and weight clicks off:
1. Eat less fine staple foods and eat some coarse grains appropriately
If you want to lose weight, you need to eat less carefully processed staple foods, such as white rice, white bread, etc., these foods rise sugar relatively quickly and have a short digestion time, which is not conducive to weight loss.
We appropriately increase the intake of some whole grains, such as oats, corn, purple potatoes, etc., which are rich in more dietary fiber and nutrients, which can make you feel fuller for longer, control blood sugar levels, and reduce unnecessary calorie intake.
2. Increase the intake of high-fiber vegetables
Eat more lettuce, winter melon, kale, broccoli, celery, spinach, etc., which are rich in vitamins, minerals and dietary fiber, which can not only promote gastrointestinal peristalsis, improve constipation, but also effectively reduce cholesterol and add points to your health.
3. Change the order of eating
Depending on the order of meals, there will be a significant difference in calorie intake. Changing the order of meals to eat a large portion of high-fiber vegetables first, then protein foods, and finally staple foods can help control the rate of blood sugar rises, and can also reduce the intake of high-calorie foods, thereby reducing fat accumulation.
4. Take the initiative to drink water
Water is the main carrier of the body's circulation, don't wait until you are thirsty to think about drinking water, this time means that the body is dehydrated and the metabolic level is inhibited.
Whether it is at work, at rest or before and after exercise, it is necessary to replenish water for the body in time, drink more than 2L of water every day, and sufficient water intake can accelerate metabolism and promote the discharge of waste products from the body.
5. Eat fruit before meals
Eat fruits in moderation, such as apples, bananas, oranges, etc., before eating, the dietary fiber in fruits can increase satiety, thereby reducing the food intake during meals.
For example, apples are rich in pectin, which slows down the rate at which the stomach emptilates, making people feel fuller faster when eating; The resistant starch in bananas also helps control appetite and avoid overeating. However, don't eat fruit after eating a full meal, otherwise your blood sugar will rise and fat will easily accumulate.
6. Do not eat 4 hours before bedtime
During sleep, the body's metabolism will be relatively slowed down, and if you eat close to bedtime, your stomach and intestines still need to work hard to digest food, which will not only affect the quality of sleep, but also easily cause calories to be converted into fat and stored.
If you go to bed at 11 p.m., then stop eating after 7 p.m. to give your body enough time to digest and continue to burn fat while you sleep.
7. Do more squat and push-up training
Using trivial time for strength training, such as doing 100 push-ups a day and 100 squats a day, can strengthen the body's muscle groups, thereby increasing the basal metabolic value, increasing the body's calorie consumption, and improving the efficiency of fat burning and shaping.
8. Go to bed 1 hour earlier
Going to bed earlier, such as 12 o'clock, to 11 o'clock can help your body get more rest. Adequate sleep helps regulate hormone levels in the body, especially those related to metabolism and appetite control, such as leptin and ghrelin.
When you get enough sleep, your body is able to better control your appetite and improve your metabolism. Maintaining good sleep habits for a long time can also enhance immunity, the body's metabolism level is vigorous, and the chance of gaining weight will also decrease.