2024-03-18 10:24:00
Many people dream that no matter how much they eat, they will not get fat. without having to worry about body weight Today we offer 5 simple tips. that helps you eat deliciously without worrying about weight
1. Eat breakfast regularly.
Eating breakfast regularly Helps the metabolism work better. and helps keep the stomach full for a long time Reduce eating in small bites between meals. A study by Harvard Health Publishing found that people who eat breakfast regularly weigh less than people who don’t.
2. Focus on eating protein.
Protein keeps your stomach full for a long time. and helps maintain muscle mass You should choose to eat protein from meat, eggs, fish, beans, tofu, and milk. Research from the National Institutes of Health found that people who eat protein 25-35% of the energy their body needs per day. Weigh less than people who consume 10-15% of their daily energy needs from protein.
3. Eat dietary fiber
Dietary fiber keeps your stomach full for a long time. and helps the digestive system You should choose to eat vegetables, fruits, whole grains, and nuts. A study from the University of California, Davis found that people who ate 30 grams of dietary fiber per day weighed less than those who ate 15 grams of dietary fiber per day.
4. Drink water
Drinking water helps your stomach feel full. and helps reduce appetite You should drink enough water, at least 8 glasses a day. Research from the University of Birmingham found that people who drank 500 ml of water before meals Will eat 22% less food
5. Exercise
Exercise helps burn energy. and helps keep the body strong You should exercise at least 30 minutes 5 days a week. A study by the Centers for Disease Control and Prevention found that people who exercised 150 minutes per week They are less likely to be obese than people who do not exercise.
Additional tips
- Eat slowly and chew food thoroughly.
- Choose to eat foods that are low in fat. and less sugar
- Avoid eating processed foods. and ready-made food
- Get enough sleep.
- Manage stress
Eating delicious food without having to worry about weight It’s not as difficult as you think. Just change your eating habits. and exercise regularly You will be able to eat deliciously. without having to worry about weight
Thank you for the picture: https://www.neonics.co.th/ph/ph-value-of-fruit.html
https://health.kapook.com/view77410.html
https://www.sanook.com/health/11825/
https://thestandard.co/lifestyle-wellness-breakfast-benefits/
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