Drink 500 grams of water before meals! 4 tips to lose weight more effectively

Which way to lose weight quickly and without hurting your body? After every long holiday, many people find that their waist and abdomen are swollen, and start various drastic weight loss methods, but they are often harmful to the body and easily lead to the "yo-yo effect". The Tung Foundation reminds you that there is no quick way to lose weight. The effective way to lose weight is to maintain a stable state and not regain weight. Having the right eating concepts and habits, and making good use of the secret of drinking water before meals can also help you say goodbye to excess fat!

Extreme methods such as starvation, fasting, high protein, single food, meal replacements, etc. may cause you to gain weight. Long-term weight control should be based on good eating and exercise habits and feeling comfortable during the process. Being too concerned about the number on the scale may harm your health.

The Tung Foundation stated that good eating habits include: replacing sugary drinks with boiled water, eating more fruits and vegetables and less red meat, eating whole foods and less processed foods, eating breakfast every day, and concentrating on eating without watching TV, etc. If you eat right, you can lose weight.

1. Drink plenty of boiled water and less sugary drinks

A study published in the American journal Obesity in 2010 found that drinking 500cc of boiled water before meals can help people lose an extra 2kg in 3 months, and the weight loss rate is faster than those who do not drink water. In addition, follow-up tracking also found that the subjects who continued to maintain the habit of drinking water before meals not only did not gain weight again, but also lost weight further.

Xu Huiyu, director of the Food Nutrition Group of the Tung Foundation, said that drinking boiled water can maintain normal metabolism, eliminate waste, and promote circulation in the body. Various nutrients in food also need to be dissolved in water to be absorbed and utilized, and drinking water will not make you fat; but modern people are accustomed to drinking sugary drinks, and even have myths such as "drinking beverages is equivalent to replenishing water." This not only leads to obesity and various chronic diseases such as metabolic syndrome and pancreatic cancer, but also affects children's development.

2. Eat whole grains, more fruits and vegetables, and less red meat

Unrefined whole grains are rich in dietary fiber, which can increase and prolong the feeling of fullness, thereby helping to control weight. It is recommended to change the staple food to brown rice, or add purple rice, whole oats, whole millet, etc. into rice, and then pair it with a lot of vegetables, and choose less sweet fruits, such as apples, guava, large tomatoes, kiwi, etc. For meat, it is recommended to eat fish with less fat, skinless chicken breast, pork tenderloin, etc.

3. Choose raw food, avoid processed foods and dips, and pay attention to cooking methods

Director Xu Huiyu said that original food is food that maintains its original shape and is easy to identify. It is usually difficult to tell what processed foods contain, and they often contain starch, seasonings and additives, which increase the proportion of oil, sugar and salt, as well as calories. In addition, try to cook dishes mainly by steaming, boiling, and braising, and avoid frying, sweet and sour, three-cup, stir-frying and other high-oil, sugar and salt cooking methods. This will retain more natural nutrients and allow your tongue to feel the original deliciousness of the food again.

4. Eat breakfast and focus on your meal

You must eat breakfast to avoid a low basal metabolic rate, and you need to eat until you are 70% to 80% full to avoid excessive hunger and uncontrolled binge eating. Do not eat 3 to 4 hours before going to bed. In addition, if you spend less time on Line, Facebook or TV while eating, it will be difficult for your brain to generate fullness messages, which may distract you and make you think you are not full and eat too much food.