High-fiber salad for weight loss: Say Bye Bye to fat with these 3 tips!

Fat accumulates in the body and can’t be gotten rid of? If you have such a problem, scientists suggest that it is not difficult to control fat. The first step is to take a multi-pronged approach, including: exercising to build muscle, paying attention to insulin secretion in the diet, and taking foods that are beneficial to the microorganisms in the body to help lose weight. Learn these 3 tricks and you will have a chance to say Bye Bye to fat!

Exercise builds muscle to fight against genes, hormones and aging

When muscles are exercised, they send a signal to the body that more physical effort is needed, and the body responds by directing energy from tissues such as fat to bones and muscles. Intense activity promotes muscle building, burns more calories, and forces fat to compete with other growing tissues for nutrients.

In addition, exercise can also promote the secretion of adiponectin, growth hormone, adrenaline and androgen, which can convert fat into energy and drive the transfer of fat from visceral areas to subcutaneous areas. Exercise can also increase the body's sensitivity to insulin, which means that muscle and fat cells will absorb more fat and glucose from the blood, preventing them from remaining in the circulatory system and damaging other organs. As your activity level increases, your leptin sensitivity also increases, thereby increasing your metabolic rate.

Sylvia, a PhD in biochemistry from the United States and former McKinsey medical consultant. Tara, in her new book, The Secret Life of Fat, mentions that once you establish a habit of sustained exercise, your body will begin to undergo permanent changes that will eventually control your genetic tendency to grow muscle and burn fat. This will increase your resting metabolic rate since muscle burns more fat than fat. As we age and our hormone levels decrease, we can also use exercise to promote the secretion of key hormones and the formation of healthy fats.

Exercise can reduce harmful fat and increase beneficial fat. Even if you can't get a six-pack, as long as you move enough, you can at least have a healthy fat composition.

Exercise for 45 minutes a day to increase beneficial fat

Whether you start exercising early in your diet or late in it, having a healthy fat composition is the most important thing. As long as you exercise for at least 45 minutes a day, including 30 minutes of cardiorespiratory training and at least 15 minutes of strength training, your health will improve. Exercise can reduce harmful fat and increase beneficial fat. Even if you can't get a six-pack, as long as you move enough, you can at least have a healthy fat composition.

Control the intake of refined sugars to avoid inducing insulin secretion

Special attention should be paid to insulin. Overeating and excessive carbohydrate intake will induce insulin secretion, prompting the conversion of nutrients in the blood into fat. The best way to regulate insulin is to limit your intake of refined sugars and increase your intake of protein, fat, and fiber. Replacing carbohydrates with protein can help suppress hunger, and eating more lettuce can also increase satiety and stimulate the "stretch receptors" in the stomach and intestines. Once the stretch receptors are activated, they can ultimately reduce ghrelin. Drinking clear soup during or between meals can also increase satiety and stimulate receptors.

Studies have also shown that a high-sugar diet can increase the body's resistance to leptin. If you want to avoid this, you should avoid high-sugar foods as much as possible, especially those containing corn syrup. Getting enough sleep can also increase leptin production and keep ghrelin levels low.

Increasing bacterial diversity to control weight

The bacteria in our bodies determine how many calories we consume from food. Conversely, the food we eat can also affect the composition of our microbiome, which in turn affects our body weight. According to research observations, eating more fruits and vegetables can reduce the bacteria in the body responsible for absorbing calories and increase the overall diversity of bacteria, both of which are closely related to maintaining a healthy body shape.

The more high-fiber salads you eat, the better it is for your body. Eating large amounts of dark green lettuce can increase satiety, reduce the body's caloric needs, increase bacterial diversity, reduce the number of bacteria that absorb calories, and promote the growth of bacteria that metabolize food. If your salads include vegetables with a healthy microbiome, such as beans and fructo-oligosaccharide-rich onions, leeks, and artichokes, congratulations, you're on your way to feeling fuller with fewer calories. Low-calorie, high-fiber foods can help you lose weight and develop a healthier microbiome that absorbs fewer calories. So once you lose weight, you keep losing it.