Losing weight is not difficult. It only takes two steps

I have always said that I should keep my mouth shut and move my legs. What can I do to achieve the best results?

How to control appetite

Slow down your meal

Did you know that people who eat fast are more likely to gain weight? A survey by Japanese scholars on the eating speed and satiety of urban white-collar workers shows that if a meal time is extended from the average 17.2 minutes to 33.7 minutes, the subjects 'food intake will decrease from the usual 693 grams to 528 grams. Over time, three meals a day add up, and this difference will become quite huge. So, I hope you will remember two numbers here: 20 minutes and 5 times.

Eat some nuts before dinner

Here, first of all, we will tell you a medical term-cholecystokinin (CCK). CCK is an important appetite killer. Its main function is to tell the brain that you are full and you can stop eating. How can we stimulate CCK secretion? Simply, eating fatty foods can do this. Therefore, if you want to reduce the urge to overeat when you are hungry, you may wish to consume a small amount of healthy fat before meals (such as 20 peanuts for 12 almonds), which can stimulate the secretion of CCK and send it to you in advance. The brain sends a signal that you are full, and at the same time slows down the emptying of your stomach, so that you always feel full. This way you can enjoy your healthy food while you eat, rather than eating a lot of high-calorie junk food to satisfy your hunger.

Drink a glass of boiled water before meals

Drinking a whole glass of water before each meal is the best way to eat less. Why? If water occupies a place in the stomach first, the brain will soon feel full. If plain water is too bland, add a few lemon slices or replace it with juice, just make sure you are not drinking sodas, sweet tea or coffee with empty calories.

Increase crude fiber intake

Crude fiber foods are recognized as low-calorie weight loss foods, such as oats, whole wheat bread, green leafy vegetables, and low-sugar fruits. This is because crude fiber is a food that easily makes us feel full, and at the same time it can slow down the emptying rate of food in the stomach and maintain a feeling of fullness for a longer time. So from now on, bid farewell to white bread, jam bread and snacks as your breakfast and start eating a high-fiber breakfast, and you will feel better full. Foods made from konjac show better weight loss effect due to their higher cellulose content.

How to exercise for weight loss

The most suitable time for exercise should be: if it is only light exercise, then you can do it one hour after a meal. If it is moderate exercise, it is best to take two hours after a meal. There are also three times before you can carry out heavy exercise. Do not exercise immediately after eating. This will be bad for your stomach and cause unnecessary physical damage.

Secondly, we need to know how long it takes to exercise to achieve weight loss. Generally speaking, only more than 30 minutes of exercise can achieve the effect of slimming.

The effect is best if you can exercise for more than an hour, but you can't exercise too much. Moderate and light exercise can be done every day, but it is best to do heavy exercise every other day. The body cannot bear it.

Finally, I would like to introduce you to some exercises that have good slimming effects. I believe that running is the exercise that most people do nowadays. It is very convenient and does not require too much equipment. You can run anytime, anywhere. In fact, jogging does have a slimming effect, but it must be persisted.

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