Starving to lose weight? Before dieting, learn to eat smart

Balanced nutrition

Many people use starvation dieting to lose weight, but the result is that the weight does not decrease but the basal metabolic rate slows down. Because the body has an ability to automatically regulate, when calories or other nutrients are not replenished in time, the body will send out an alarm to slow down the metabolic rate in order to retain the remaining calories and maintain basic life needs. Therefore, by eating regular meals for three meals and controlling calories, you can maintain your basal metabolic rate at a high level.

The National Health Bureau of the Department of Health, Executive Yuan, promotes a healthy weight management program, hoping that the people of Taiwan can achieve the effect of healthy weight management by "eating smartly", for example: through a balanced diet, that is, eating a diet that meets the calories and various nutrients needed by the human body; eating five fruits and vegetables a day, and consuming more natural high-fiber foods; drinking boiled water instead of sugary drinks; eating steamed food instead of fried food; not overeating at each meal, it is recommended to eat 80% full; eating as little snacks, midnight snacks and desserts as possible, etc.

Healthy weight management is not about not eating, but about teaching people how to “eat smartly”. Learn to combine and choose food wisely. According to the six major food groups, including whole grains and root vegetables, beans, fish, meat, eggs, low-fat dairy products, oils, nuts and seeds, vegetables, and fruits, choose a variety of food types and appropriate portions from each food every day, and adopt a healthy diet with less oil, less sugar, less salt, and more fiber.

Take a hot bath after exercise

In addition to drinking water, taking a bath can also increase the metabolic rate, and the effect of taking a bath is better than taking a shower. When a person is sick and has a fever, the metabolic rate will increase by 13% for every 1 degree Celsius increase in body temperature. Therefore, soaking in water at 38 to 40 degrees Celsius, feeling warm and sweating can achieve the same effect. It should be noted that the water level in the bathtub should not exceed the heart. 10 to 15 minutes is appropriate. After taking a bath, you should replenish enough water. Take a brisk walk for 30 minutes every night and then take a hot bath. The fat will continue to burn and the body will maintain a high metabolic rate. Even sleeping will help you lose weight!

Although the basal metabolic rate will decrease with age, if you persist in doing the above methods, you will have unexpected results. Having said that, are you eager to try and start taking action? Try to incorporate physical activity into your daily life, such as getting off the bus one stop earlier and walking for a while when going to work, or walking to the desk instead of using the phone when negotiating with colleagues, climbing the stairs instead of taking the elevator, doing stretching exercises while watching TV, etc. These are all good habits. Maintaining a good figure is definitely not something that can be achieved by a short-term weight loss plan. You must make up your mind and develop good activity habits in your daily life.