People who eat out increase the risk of obesity, high blood pressure, and high blood sugar! How should people who eat out eat to lose weight and slim down their waist?

Busy office workers often eat out, either buying a rice ball at a convenience store, a bento at a buffet, or a hamburger at a fast food restaurant, and fill their stomachs in a hurry. However, such eating out habits often ignore calorie intake, causing the body shape to gradually change and even increasing the risk of the three high diseases. If people who eat out want to lose weight, what tips should they pay attention to? What foods can I choose to lose weight? What exercises can help lose weight? Come and take a look at the following 5 good articles on how to help people who eat out stay healthy and lose weight.

1. 6 tips to lose weight when eating out! Nutritionist: Losing weight with these exercises is even better

How can people who eat out lose weight effectively? If you want to maintain a perfect figure for a long time, you need a balanced diet tailored to your body, and pay attention to balanced intake and correct selection of the six major food groups. Especially for those who eat out, you can follow the 6-point formula and adjust your food choices to lose weight and eat a balanced diet. Nutritionists say that eating out combined with effective exercise can help people lose weight more efficiently. What is effective exercise? The National Health Administration provides the "333 Exercise Rule" as a reference standard.

What is the "333 Movement"?

That means exercising three times a week, 30 minutes each time, and the maximum heart rate reaching about 130 beats per minute. Once these three goals are achieved and this habit is maintained for a period of time, cardiopulmonary function can be improved and metabolic rate can be increased to consume more calories.

Sports Type Suggestions

Recommendations for exercise types include aerobic exercise and strength training.

👉Read more: Is fasting and quitting sugar really effective for weight loss? 6 tips to lose weight when eating out! Nutritionist: Losing weight with these exercises is even better

2. If you want to lose weight when eating out, don’t eat too many burgers! Beware of the hidden calorie mines in these three types of breakfast

Breakfast is the source of energy to start the day, so there is a saying that "eat breakfast like a king". If you enter the words "breakfast" and "health" in the Internet search bar, the most common results are about the nutritional value of breakfast and the harm and burden that skipping breakfast will cause to the body. For those who want to lose weight but have to eat out, choosing a nutritious and low-calorie breakfast is very important. Whether it is a convenience store, a Western breakfast shop or a traditional soy milk shop, there are breakfast landmines hidden. Be careful that just eating breakfast will take up most of the day's calories.

👉Read more: If you want to lose weight when eating out, don’t eat too many omelets and burgers! Beware of the hidden calorie mines in these three types of breakfast

3. Is eating out the culprit for waist obesity? 8 must-eat foods to slim your waist

Are you one of those people who sits for long periods of time and eats out frequently, resulting in an unbalanced diet? Be careful of these bad habits that will cause a circle of fat to accumulate around the abdomen, especially after women enter menopause, the rate of abdominal obesity is much higher than that of men. It will not only affect the body's metabolic function, but also increase the risk of cardiovascular disease and diabetes. According to a report from the foreign health information website "LIVE STRONG", 8 kinds of food can help maintain the waistline and avoid the formation of fat.

The reasons for abdominal fat accumulation are nothing more than sitting for long periods of time, coupled with poor sitting posture which affects the body's metabolism, lack of exercise, and a love of cold drinks, sweets, and ice cream. If you also have the habit of eating midnight snacks, it will cause poor gastrointestinal absorption, causing fat to gradually form in the waist and abdomen.

👉Read more: Are long-term sitting and eating out the main causes of waist obesity? 8 must-eat foods to slim your waist

4. For people who eat out to lose weight, dinner is the key! Master 4 tips for dinner to avoid obesity

Of the three meals a day, when you get home from get off work to enjoy dinner, you have more time and the best chance to enjoy it leisurely. However, for those who want to lose fat and lose weight, dinner is the key to successful weight loss, especially for those who have to eat out after get off work before going home. They can easily consume nearly a thousand calories by eating a pork rib bento or barbecued pork rice to fill their stomachs. To master the tricks of dinner, the foreign website "EatingWell" has proposed several tips on how to eat out for dinner for those who are trying to lose weight.

👉Read more: For those who eat out to lose weight, dinner is the key! Master 4 tips for dinner to avoid obesity

5. Even those who eat out can eat healthily at convenience stores! Follow the nutritionist to eat healthy meals without gaining weight

Busy office workers can just buy a bento and a drink at a convenience store to fill their stomachs. However, such eating out habits often ignore calorie intake, causing the body shape to gradually change and even increasing the risk of the three high diseases. Nutritionists offer suggestions on "One-Day Healthy Meals at Convenience Stores" so that people who eat out can also enjoy a healthy diet.

Obesity is one of the common health problems among modern people, and people who eat out are more likely to become obese because they often eat food from convenience stores. Foods sold in convenience stores are usually high in calories, fat and salt, which are the main causes of obesity. However, nutritionist Zheng Xiuying reminds us that as long as we choose the right food combination, we can eat healthily in convenience stores without gaining weight.

👉Read more: Even those who eat out can eat healthily at convenience stores! Follow the nutritionist to eat healthy meals without gaining weight