Losing weight is no longer difficult! Learn 7 healthy eating rules

Why are there always so many forms to fill out in life? Why does telephone banking require going through countless levels and pressing the # key countless times? Why not just eat it easily instead of dissecting every tablespoon? Here is a simple and easy diet rule for you, which will help you lose weight healthily without worrying about calories!

Rule 1: Eat a good breakfast

After getting up in the morning, whether you feel hungry or are blaming yourself for overeating the night before, breakfast is the beginning of the day that cannot be skipped. The research report pointed out that people who have the habit of eating breakfast are half as likely to develop obesity or heart disease as those who do not eat breakfast. The medical journal "Lancet" once published the results of an experiment showing that people who eat breakfast store less calories, saturated fatty acids and cholesterol throughout the day than those who do not eat breakfast. "Breakfast helps regulate blood sugar and insulin, both of which help reduce the chance of overeating," said Dr. Linda, who led the experiment.

Bonus: Helps your body absorb the vitamins it needs more efficiently. Think about it: breakfast is the meal your body craves for the most healthy food, such as milk, cereal or fruit, which is certainly more suitable for early morning consumption than French fries and cola. This is why people who have a regular breakfast habit absorb more iron, calcium, vitamin C and D than those who do not eat breakfast on time.

Health Tips: To increase your physical strength, choose high-fiber, high-calcium, protein-rich fruits and whole-wheat cereals for breakfast. "Pairing oatmeal with skim milk and berries is a very nutritious breakfast choice as it contains no added saturated fat, cholesterol or salt," advises nutritionists.

Rule 2: Eat when you should

"It's useless to suppress your appetite because your body will still crave what it needs," said weight loss expert Dee. “Snack on occasion and be sure to choose something solid, not something like fat-free ice cream. Real food provides enjoyment and satiety, and makes you less likely to overeat later.”

Bonus: You'll have a stronger heart. Generally speaking, the nutritional value of a rich meal is much higher than that of a light meal.

Health Tips: Eating in moderation is important. But if you accidentally indulge your appetite, don't worry too much. “Feeling guilty will likely lead you to eat more later,” Dee points out. Rather than continuing to be the person who makes mistakes over and over again and feels regretful, it is better to make a plan to break this vicious cycle. "Go for a walk, go to bed early, or tell yourself in the shower, 'Well, I'll do better next time. I can do it!'"

Rule 3: Mix foods

If the food you eat at each meal contains protein, fat and carbohydrates, your body will be able to function at its best. Each nutrient plays an important role: carbohydrates (including fruits, vegetables and grains) can provide immediate energy needed for activity; fiber and protein can boost the immune system and transport oxygen to the muscles, making the energy generated by burning carbohydrates more lasting; sufficient fat can help you absorb a variety of vitamins from other foods you eat.

Bonus: Adding protein foods to a carbohydrate-based diet can help you lose weight. For example, chicken with vegetable salad is rich in carbohydrates, protein and fat, which makes you feel full after eating it, and it burns calories faster than eating only carbohydrates and fat. This is because protein requires more processing to be broken down, thus speeding up the body's metabolism and more of the food you eat is consumed.

Health Tip: Make a list of three items: your favorite types of vegetables and fruits, whole grains, and protein foods. Then, fill your refrigerator with these foods. "You don't need to worry about not getting enough fat because there's plenty of fat in places you don't notice, like salad dressing."

Rule 4: Natural colors are good for your health

Sorry, Skittles are not included. Eating two cups of fruit and two and a half cups of vegetables (about 100 calories per cup) every day can reduce calorie absorption and improve immunity. What Color is Your Diet? David Heber, author of "The Colors of Fruits and Vegetables," said: "The colors of fruits and vegetables come from phytonutrients. The amazing thing is that each color can protect a different organ." For example, progesterone, which is commonly found in green fruits and vegetables, can protect eye health; lycopene, which is rich in tomatoes, can protect the heart.

Bonus: Eating more blue and purple natural foods can help you stay energetic at 70. "As you age, your brain becomes less able to produce its own neurons - the primary factor affecting motor coordination," says neuroscientist James Joseph. "If you eat more blueberries and drink more grape juice, many degenerative phenomena in the human body can be avoided or delayed. The flavonoids they contain can help the brain create new neurons to promote the coordination of body and mind."

Health tips: Eat more fruits and vegetables, and you will find that miracles are not impossible.

Rule 5: The Importance of Sufficient Sleep

Lack of sleep isn't just responsible for puffy eyes and dark circles; your body suffers as well. When you're tired, your body produces more hunger hormone (ghrelin) and less appetite suppressant hormone (leptin). "This is why people who are sleep-deprived often have a strong appetite, especially for desserts or heavy snacks," said epidemiologist Dr. James. "Not only does lack of sleep change your appetite, it can also cause irritability and moodiness, which can lead to overeating."

Bonus: You'll be richer and more worldly-wise. Do you often drink coffee because you are tired? Assuming you spend 110 yuan to buy a cup of latte, the accumulated amount in a year is 40,150 yuan, which is enough to buy a plane ticket to travel abroad! Not only that, drinking one less cup of latte can reduce your daily calorie intake by about 200 calories, which is equivalent to losing 15 pounds per year.

Health tip: When it’s time to turn off your computer, just turn it off! Spending too much time on the Internet at night will affect the quality of your sleep afterwards. If you have the habit of exercising, don't do strenuous exercise before going to bed, because your brain and body need about six hours to adjust from the previous exercise state. The cooler your body is, the easier it is to fall asleep.

Rule 6: Eat Slowly

Remind you! No one will grab your food while you are eating and the chicken will not fly off your plate. "Reducing the amount of food you put into your mouth each time and chewing each bite slowly is the easiest way to lose weight," said Dr. Julie. In addition, you must have heard of the so-called 20-minute rule, but it is really worth repeating again and again so that you can keep it in mind: when you eat, your brain needs 20 minutes to feel the message from your stomach that "I'm full, it's time to stop." If you eat slowly, you are less likely to overeat.

Bonus: Your body will become a food melting pot. "Eating slowly keeps the body in a state of physiological relaxation, which allows calories to be burned efficiently," says Marc David, a nutrition consultant and author of "The Slow Down Diet." Eating too fast puts the body in a state of stress, which slows down the rate at which the body burns calories.

Health tip: Put down your fork between bites of food. Try rearranging the food on your plate, wiping your mouth with a napkin, and remember to sit in a comfortable chair when eating. “If you treat dining as a serious matter, you will be able to appreciate the flavor and texture of the food better, making the entire dining process more enjoyable!” David said.

Rule 7: Turn off the power

According to the research results of the American Medical Journal, if women watch TV for 3-4 hours a day, their chances of gaining weight will increase by 70%. Those who watch movies for 2 hours a day are 23% more likely to gain weight. What is the connection between watching TV and gaining weight? Research reports show that "couch potatoes" who spend a lot of time in front of the TV eat more sweets, red meat and refined carbohydrates than those who hardly watch TV, and also consume less fruits and vegetables. "When people eat while watching TV, they rarely look at the food they put in their mouths," said Katherine, a professor of nutritional epidemiology.

Bonus: You'll burn calories faster wherever you eat than if you sit in front of the TV. Research results show that when you watch TV, your body's metabolic rate slows down. Being stuck in rush hour traffic or just scratching your butt can burn calories faster than watching TV.

Health Tip: Set up your favorite shows with the TiVo function to save on commercial breaks. Finally, you can use the extra time you gain from quitting watching TV to go shopping and buy clothes in a smaller size for your newly slimmed-down body!

♥Have the habit of listening to songs before going to bed? 19 sleep songs to help you relax and have a good night's sleep

♥Five core training moves: Plank, boat pose, mountain climbing pose...very effective for slimming your belly

♥Asia Supermodel Prediction Event: Win prizes worth NT$360,000 every week

※For more exciting reports, please visit the VOGUE website.

※This article is authorized by VOGUE magazine and is prohibited from being reproduced without permission.