The First Step to Losing Weight: Eliminate 5 Bad Habits That Lead to Weight Gain
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To lose weight, don't focus on complicated plans, but start with your lifestyle, correct bad habits, and cut off the causes of weight gain from the root. You'll lose weight faster this way.
5 bad habits that make you fat! Let's get rid of them and slim down!
Habit 1: Waste no food
Many big aunties and uncles have the good habit of not wasting food, but for dieters, this is not desirable. Not wasting food, eating a lot leftover after a full meal, will increase your calorie intake, expand your stomach, and make you eat more.
After 30, our muscles constantly degrade, and the metabolic rate decreases. We need to control calories, or fat will accumulate faster.
Change the 'waste' habit. Eat only six or seven parts full at each meal to keep your stomach healthy and reduce calorie intake. If you're afraid of wasting food, make smaller portions of food when cooking, and choose smaller plates.
Small plates can reduce the amount of food you eat. The smaller your appetite is, the slimmer you'll become.
Habit 2: Choose the wrong vegetables
Not all vegetables are low in calories and helpful for fat burning. Some vegetables are high in carbohydrates and are called 'pseudo-vegetables', such as potatoes, peas,, and pumpkins. Eating these 'pseudo-vegetables' together with rice will increase carbohydrate intake, speed up blood sugar rise, stimulate insulin secretion, and lead to fat accumulation.
When choosing vegetables, pay attention to their carbohydrate content. Choose high-fiber, low-carb vegetables such as celery, winter melon, broccoli, tomatoes, cucumbers, onions, and lettuce. When you eat high-carb vegetables, reduce the intake of rice. Your daily carbohydrate intake should be kept between 200-250g to meet basic needs and avoid excessive fat accumulation.
Habit 3: Don't eat dinner to lose weight quickly
To lose weight, some people skip dinner or eat an apple instead. However, this can only work if it lowers weight, but it will quickly rebound.
Until the next morning, the body tries to metabolize for 10+ hours, and the digestive system is affected. You'll feel hungry, which will suppress the release of leptin, causing muscle breakdown and accelerating fat generation. Long-term, the metabolism will decrease, reducing calorie consumption, and fat accumulation will be easy.
You can eat dinner to lose weight. But eating dinner in a balanced way—such as millet porridge + vegetables + wood ear mushrooms with chicken breast—can reduce hunger and maintain metabolic level.
Habit 4: Don't accurately measure food calories
Thinking a drink isn't high in calories, or a piece of fried chicken or a potato chip isn't high in calories. But if you download a calorie app, you can clearly see that 100g of fried chicken has 300 calories, and 100g of potato chips has 200 calories. 450g of rice equals 500 calories. You need to run for 50 minutes to burn this much energy.
If you've worked out for an hour and then eaten fried chicken and a drink, it will waste your effort. We need to strictly control calorie intake, and daily calorie intake should be slightly greater than the basal metabolism to avoid fat accumulation. To lose weight, daily calorie intake should be slightly greater than basal metabolism, allowing for sufficient energy deficit and fat breakdown.
Habit 5: It's hard to move
The main reason for getting fat is not eating too much, but also because you don't move enough. Some people will sit without standing, and some will lie down without sitting. If you don't move, your physical fitness will decline, your health index will decline, and aging will accelerate, making it easier to gain fat.
Increasing heat output from the body increases the metabolic rate, making it easier to avoid fat accumulation. We should move, such as standing for 30 minutes after meals, doing a set of squats and stretching exercises while watching TV, and cultivating our love for sports. On weekends, we can play badminton, hike, do yoga and dancing to increase calorie consumption and promote fat breakdown.
