Develop a physique that is easy to lose weight! Learn 6 good habits to lose weight

Jim Karas, an authoritative American nutrition expert, is the exclusive fitness coach for many Hollywood celebrities such as Hugh Jackman and Diane Sawyer. His two New York Times best-selling weight loss books, "The Cardio-Free Diet" and "Flip the Switch", are also popular among the public! He introduced 6 good habits for weight loss to help people who want to lose weight easily develop a physique that is easy to lose weight!

The energy for burning calories comes from breakfast every day, so you must eat breakfast. (Photography by Hong Yuqi)

【6 Habits to Lose Weight Easily】

Tip 1: Eat breakfast

The energy for burning calories comes from breakfast every day. If you start dieting from the first meal of the day, you will eat more later. Try to consume high-protein, high-fiber foods for breakfast, and control the calories between 300 and 400 to increase daily metabolism and obtain maximum benefits.

Tip 2: Trick your stomach with high-satiation ingredients

Do you often finish all the food in your bowl and then have dessert after your meal? It’s hard not to get fat like this! To trick yourself into thinking you are full, you should eat more low-calorie but high-water content fruits, which will make you feel full more easily without absorbing excess calories and fat. In addition, salmon and chicken breast are also high-protein foods and are suitable for regular consumption. Whole wheat bread or whole grains with vegetables, chicken, green peppers and spinach, etc., would be a good combination. Karas recommends consuming 3 grams of high-fiber food 15 minutes before dinner, which can make you feel full and help eliminate edema.

Tip 3: Keep your distance from healthy but high-calorie foods

It’s not about total rejection, it’s just about keeping an appropriate “distance”. For example, olive oil and avocado, a spoonful of olive oil and 1/4 of an avocado a day are enough. Even the healthiest whole wheat bread should not be eaten all at once.

Say no to oily and fatty foods! You don't have to deliberately calculate your daily calorie intake, but you should control a calorie cycle that is more appropriate for your metabolism.

Tip 4: Stay away from high-fat foods

Say no to oily and fatty foods! Generally speaking, stir-fried dishes and pasta are high in oil. Just one plate of pasta contains up to 36 grams of fat, while an ordinary 6-ounce fillet steak has only 11.2 grams of fat. Don't underestimate these fats! Try adding chili peppers or other spices to your dishes, which can be converted into energy when you burn calories.

Tip 5: Control your heat cycle

Don't worry too much about the calorie intake every day. Let the extra calories become your psychological and physiological motivation, and prevent your metabolism from being reduced due to long-term intake of low-calorie foods. For women with a petite figure, they can control their calorie intake to 1,100 calories for two consecutive days, 1,600 calories a day, 1,100 calories for two consecutive days... and so on; for women with a tall figure, they can control it to 1,200 calories for two consecutive days, 1,700 calories a day, and so on.

Tip 6: Train your body’s metabolism

Exercise should be moderate. Excessive aerobic exercise will weaken the immune system, increase appetite, and damage muscles. Women need to learn how to burn fat and gain muscle. The best way, Karas believes, is interval strength training.

Source: 39 Health Network www.39.net

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