Want to lose weight successfully and healthily? Your body tells you these 5 things you must remember

When you are constantly critical of your body shape, try various diets in the hope of losing weight successfully, and attribute your obesity or overweight to genetic inheritance or metabolism, you are actually ignoring a secret: your body is actually smarter than you think. The truth is, most of what you know about your body shape and weight is up to you! "The human body's rhythm is designed to work in a way that helps you stay slim and healthy," experts point out.

The problem is, we often ignore the messages our bodies are sending us. When your stomach growls, it means your body is telling you "I need energy!" At this time, every bite of food you eat will start the digestive system working, regulate metabolic function, and release sufficient satiety hormones. If you can be aware of the subtle reactions of your body and choose the right food, you can burn calories faster and provide your body with sufficient nutrition and energy.

Take some time to listen to the voice from your body! The following simple rules will help you clearly identify and make it easier for you to have a healthier, slimmer body and a happier and more fulfilled life.

1. The body says, "I need to eat the same food every day."

"When you have three meals a day at regular times, your body will get used to accepting food in anticipation, which makes digestion and metabolism more efficient," experts say. Women who have regular meal habits consume an average of 120 fewer calories per day than those who do not, and burn calories faster. Keeping meal times regular allows the body to produce the right amount of insulin, hunger and satiety hormones, making it less likely to overeat.

That's wrong.

Odd eating patterns, such as skipping lunch one day and overeating at lunch another day. As a result, the satiety hormones produced by the body will fluctuate.

You can do this

Keep your meal times regular, whether you prefer to eat three meals a day or several smaller meals. Regular diet can promote metabolism in the body and accelerate calorie burning.

2. The body says, "Give me good, sweet food!"

For the human body, sweets and calories are absolutely inseparable. According to a study, although the intake of sweets is mostly proportional to the absorption of calories, artificial sweeteners can confuse your body because most people think that artificial sweeteners are low in calories and therefore ignore the calorie intake from this source.

That's wrong.

Eating too many sugar-free sweets. Thinking that the calories from these snacks are nothing can cause you to unknowingly consume excess calories. When you eat real sweets instead of artificial sweeteners, your body will remind you: "I have already eaten dessert, and I must not forget to calculate the calories I just ate." In this way, you will naturally eat less because you know clearly how many calories you have eaten. However, when you drink zero-calorie Coke, your body does not get the calories it needs, "which will cause the body to seek other foods to supplement the required calories in the next period of time," experts say.

You can do this

When you crave something sweet, it's best to opt for a piece of quality chocolate. If giving up your favorite zero-calorie cola is a torture for you, then don't suppress yourself and drink it in moderation. The only thing to note is that you should be aware of the calories you consume. Even if your body cannot clearly identify the calories in food, it does not mean that you cannot use your mind to control and calculate it. In other words, if you take good care of your daily calorie intake, your body will be much less burdened.

3. The body says, "If I could eat breakfast earlier, I would eat less the rest of the day."

Most research results show that people who have the habit of eating breakfast weigh significantly less than those who do not eat breakfast. Experts believe one of the reasons is glycogen - a nutrient that humans use up when they sleep. After waking up, the brain will check the amount of glycogen in the body and decide how much food it wants to eat in the next day. If you don't replenish carbohydrates within a short period of time after getting up to increase the amount of glycogen in your body, your brain will determine that your body is in a state of hunger and think that you must eat more today. That is, eat breakfast earlier and you will eat less during the day. One study found that a normal-weight woman ate low-fat milk and whole-wheat cereal for breakfast before 8 a.m., had a snack between breakfast and lunch, and had lunch before 1:30 p.m. and maintained this habit for two weeks. For the next two weeks, I will skip breakfast, but keep snacks and lunch as before. The results showed that these women ate more throughout the day in the second two weeks than in the first two weeks.

That's wrong.

Don’t eat breakfast. If you delay eating breakfast, the glycogen level in your body will be low, and your body will then become acutely aware of hunger. The lower your glycogen levels, the hungrier you feel.

You can do this

Within an hour after waking up, eat a breakfast containing plenty of carbohydrates. Whole-grain products, such as old-fashioned oatmeal, whole-wheat cereal, or toast, are rich in fiber and are an excellent choice. In addition, don't forget to eat some foods containing protein, because they take longer to digest and can provide a longer feeling of fullness, so that you will not feel hungry all of a sudden. Try low-fat yogurt, peanut butter, or hard-boiled eggs.

4. The body says, "I need sugar to make me feel relaxed and happy."

Do you crave bread or sweets occasionally? Most people crave sugary foods when they feel tired or stressed. According to research reports, sugar can indeed provide relief at these times. The reason is that sugars can promote the secretion of endorphins in the body while being digested. In addition, some experts believe that eating sugar can promote the entry of tryptophan into the brain and thereby increase serotonin (a neurotransmitter that can boost mood), which has the effect of calming emotions and helping to concentrate. In addition, carbohydrates are also the best source of energy, making you energetic.

That's wrong.

Eating sugars that are not good for the human body. If you choose a high-sugar option, such as a chocolate bar or other refined food, your blood sugar and serotonin levels will rise immediately after eating it. At this time, you will feel full of energy, but after a few hours, laziness and fatigue will come again. When you're under stress, these kinds of foods are definitely not what you really need.

You can do this

When you feel tired or suddenly want to fill your stomach, try to choose complex carbohydrate foods. It will replenish your energy and release chemicals, but your insulin and blood sugar levels will increase and decrease in a gradual manner, so you won't want to eat a lot of sweets all at once, which will lead to weight gain. Any whole-grain cereal is a good choice, including oatmeal crisps or whole-wheat soda crackers. Fruit is another healthy source of carbohydrates, but it is recommended that you also consume a small amount of protein to provide the tryptophan amino acid needed by the body. Adding fresh blueberry yogurt or apples to low-fat cheese is also a healthy and delicious way to eat it. As for whole-wheat cereals, since they already contain a small amount of protein, there is no need to supplement them with additional protein.

5. The body says, "I want to have different kinds of food and different flavors at every meal."

"It's natural to feel bland when eating a single food. Once you've eaten citrus fruits and taken vitamin C supplements, you need to start looking for foods with other flavors and other nutrients," experts say. This method can also help you maintain a balanced diet. Today, this natural human hobby allows us to occasionally relive our nomadic past.

That's wrong.

Repeatedly consuming seemingly different foods that are actually the same type of food at the same meal. It's easy to overeat when you have too many choices when dining because you're tempted to try everything.

You can do this

Choose one kind of fat, one kind of sugar, and one kind of protein food, so that you can take in a variety of nutrients and different flavors in a balanced way, and while satisfying your taste buds, you can eliminate the possibility of overeating. "If you are eating vegetables cooked in olive oil, there is no need to add butter to the meal," the expert points out. Plus, you don't have to worry about missing out on any important nutrients, because your diet over the course of a few days should cover them all. For example, if you find yourself without iron supplementation in a few days, your body's automatic iron stores will jump out first to provide an emergency. But please don't eat the same food just to get a certain nutrient.

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