5 tips to reduce sugar, slim belly and body fat, she lost 10 kilograms!

Even though you are physically tired, you often want to comfort yourself with your stomach? Can't overcome your cravings and always eat the wrong food at the wrong time? You want to cook rich, low-fat meals, but you don’t know what to buy and you’re afraid of the hassle. If you encounter the above weight loss bottleneck, how should you overcome the problem? In fact, as long as you know how to treat your body correctly, losing weight successfully is not a dream! Come and see the real-life evidence of how to lose 10 kg in 5 weeks without starving yourself!

Lose 10 kg in 5 weeks without starving yourself!

In order to lose weight healthily, medical journalist Wang Ruiling shared her secrets of success in her new book "Lose 10 kg in 5 weeks without starving yourself". It is a 5-week diet plan that allows you to add a good habit every week and easily lose 10 kg, which can help you lose weight and body fat beautifully. The main tips include the following 5 tips:

1. Quit sugar: Easily get rid of a big belly and elephant legs, and become younger.

2. Reduce sugar: flat belly, slim limbs, and reduce body fat smoothly.

3. Drink more water: faster metabolism, better skin, and less swelling of the body.

4. Eat until 70% full at every meal: You will feel much better physically and mentally, and your butt and belly will be much smaller.

5. Finish dinner before 7:30: Move the eating time forward so that fat and flesh are not easily accumulated.

★The first tip for losing weight: Reduce sugar, but the daily carbohydrate intake should not be less than 100 grams

Flat belly, slim limbs, and smooth body fat reduction

Reducing sugar means reducing the intake of sugar with the "酉" character next to it. What Wang Ruiling practices is "reduction" rather than not touching it at all! The most common thing I hear from people who are trying to lose weight is: "When I was losing weight, I didn't dare to touch starch at all! It was really effective, but it was also really painful..." People who give up starch when losing weight will find losing weight a very unhappy thing. These people's minds are often blank, their eyes are dull, and they often forget things. They keep saying that they are suffering from the onset of aging, which is why they have memory loss and cannot concentrate. In fact, it is all because they don't eat starch!

If carbohydrates are insufficient, you will not lose weight, but will only hurt your body.

Rice, pasta, and grains and root vegetables are all starchy carbohydrates. After digestion, the starch we eat will produce glucose, which is the source of energy for the brain and nerve cells. This is why your brain often crashes if you don’t eat starch or don’t eat enough starch, because not enough energy is provided to the brain and nerve cells. When losing weight, you need to consume enough carbohydrates. You can eat less, but you cannot not eat them. The daily intake should not be less than 100 grams.

If you still feel a little hungry before going to bed, you can take about 10 plain nuts and chew them slowly, or drink a glass of soy milk, milk, or eat an apple, all of which are acceptable.

Moreover, if the body lacks carbohydrates for a long time, it will also increase the risk of diabetes and kidney disease. In Japan, there was a weight loss expert who advocated not eating starchy staple foods for three meals a day. He died suddenly of heart failure at the age of 61. A study by Harvard University in the authoritative medical journal The Lancet also pointed out that daily intake of less than 40% carbohydrates will increase the risk of premature death!

But why is it that weight loss always focuses on starch intake? Because when the body needs to produce energy, it will burn sugar first and then fat. Therefore, if you consume too much sugar, it will never be burned up and fat will never be consumed! To make matters worse, the obesity hormone insulin is secreted at this time to lower blood sugar, converting excess nutrients into fat and storing it in the body, so of course your weight remains high.

Refined starch will make your body shape become very unrefined

But which starches should we eat? Let’s first talk about the sweets or refined starches that many people find hard to resist. These will inevitably cause fat to accumulate in the buttocks and thighs, turning you into a pear-like figure! During weight loss, it is best to reduce the intake of refined flour foods as much as possible so that fat can be broken down into ketone bodies, burning faster, and turned into a source of energy for the body, thereby achieving the effect of losing weight and reducing body fat. Therefore, try to avoid foods like bread, pizza, cake, and biscuits when losing weight. After all, they contain too many additives, including oil, sugar, salt, processed foods, cheese, etc., which are not conducive to weight loss.

When losing weight, you need to consume enough carbohydrates. You can eat less, but you cannot not eat them. The daily intake should not be less than 100 grams.

★Second tip for losing weight: Finish dinner before 7:30

Weight loss and improvement in gastroesophageal reflux

According to research, when melatonin is secreted in the body, the food we eat will be stored in the body and turned into fat, causing weight gain. Eating dinner before going to bed can also easily lead to gastrointestinal diseases, such as gastroesophageal reflux disease. It is really not recommended to eat dinner one to two hours before going to bed!

Wang Ruiling said that she used to be too fat because she ate too late at night, went to sleep right after dinner, or curled up on the sofa like a potato. She would gain 2 to 3 kilograms the next day, and her old problem of gastroesophageal reflux could not be cured. It was not until I changed the dinner time to before 7:30 p.m. when I was losing weight that not only did my weight drop significantly, but my gastroesophageal reflux disease also improved a lot. Developing the habit of finishing dinner before 7:30 will definitely be of great help in losing weight.

People who like to eat midnight snacks not only have high body fat and are fatter, but also tend to have more chronic diseases.

★Third tip for losing weight: Get rid of the habit of eating midnight snacks

Only by giving up the habit of late night snacks can you really stay away from obesity

In Taiwan, you never have to worry about having nothing to eat in the middle of the night. For one thing, 24-hour convenience stores are very convenient, and there are a wide variety of food choices. There are also some night delicacies: night market snacks, hot pot delicacies such as ginger duck, lamb hot pot, spicy hot pot, and barbecue. The later you eat, the more atmosphere there is, right? !

But eating midnight snacks is definitely a big taboo when losing weight. No matter what you eat during this period, it will definitely increase the chance of obesity. Because the energy consumed by the body when sleeping is relatively low, eating too late and too close to bedtime will not give you enough time to burn off the calories from the food you eat, and it will easily turn into fat and be stored throughout the body, causing you to gain weight. People who like to eat midnight snacks not only have high body fat and are fatter, but also tend to have more chronic diseases.

If you have three meals a day normally, even if you don't have a midnight snack, the total calories you consume in a day may exceed your needs. Not to mention if you do not restrict your diet for the three meals a day, and choose carbohydrates such as rice and noodles, or high-fat, high-calorie proteins for dinner, the calories will not be completely consumed. The wrong eating time can even mess up your biological clock. Studies have found that night owls are fatter than early birds.

Still feeling hungry before bed? You can eat plain nuts, soy milk, and milk.

If you want to lose weight successfully, it is recommended that you try to maintain a regular meal schedule during the weight loss period and finish the last meal of the day before 7:30. If you still feel a little hungry before going to bed, you can take about 10 plain nuts and chew them slowly, or drink a glass of soy milk, milk, or eat an apple, all of which are acceptable. These foods will not make you consume too many calories, and when you wake up the next morning you will find that you have lost some weight, and you are happier and healthier.