If you follow these 5 daily habits, you'll lose weight.

There's a saying that our bodies are a product of our past. Even small habits, when accumulated, can have a profound impact on our bodies. If you're unhappy with your current, overweight body, why not try changing your habits? It can improve not only your appearance but also your health.

 

◇Get 7-8 hours of sleep

 

For dieting, it's best to get 7-8 hours of sleep. This is because sleep deprivation increases the secretion of the hormone ghrelin, which stimulates appetite. In fact, a Mayo Clinic study found that people who slept only 4 hours for two weeks increased their food intake and visceral fat by 11%. A University of California study also found that sleep deprivation led to a tendency to choose high-calorie foods like chocolate and potato chips. Furthermore, the later you sleep, the more likely you are to snack late at night. Digestion slows down at night compared to the day, and more food is absorbed as fat. In particular, late-night snacks can disrupt your eating rhythm, increasing the likelihood of overeating at lunchtime, as they aren't digested until morning.

◇Drink water 30 minutes before meals

 

The cornerstone of dieting is hydration. Water helps flush out waste and alleviate hunger. If you're dieting, it's especially beneficial to drink water 30 minutes before a meal. A study by Queen's University in Canada found that drinking about 500ml of water before a meal for 12 weeks can lead to a weight loss of approximately 2kg. This is because water suppresses hunger and provides a feeling of fullness. However, it's less burdensome to drink lukewarm water, similar to body temperature, rather than gulping down cold water.

 

◇Eat mixed grain rice instead of white rice

 

The best way to consume healthy carbohydrates is to eat multigrain rice instead of white rice. One bowl (about 200g) of multigrain rice contains 334kcal. While this is higher than white rice (290kcal), it has a higher glycemic index (GI). Unrefined carbohydrates contain dietary fiber, which reduces the absorption of glucose and cholesterol in the intestines, lowering blood sugar levels and maintaining a longer gastrointestinal tract, which keeps you feeling full. Furthermore, the antioxidants in multigrains help provide essential nutrients for dieting. Eating the same bowl of rice provides more nutrients while lowering the glycemic index. When choosing bread, it's also a good idea to choose whole grain bread.

 

◇Walk 10,000 steps a day

 

Even if you don't go to the gym, try to be more active in your daily life. Increasing your activity level can be a huge help in weight loss. The easiest way is to take advantage of your commute to work and walk more. A brisk walk after lunch is also beneficial. Walking 10,000 steps a day can burn an average of 300 calories, equivalent to a bowl of rice. Furthermore, several studies have shown that walking 10,000 steps a day not only reduces the risk of obesity but also lowers the risk of death from diabetes, cancer, and cardiovascular disease. Since foot discomfort can limit your activities, it's recommended to wear comfortable sneakers.

◇Weigh yourself once a week

 

Weighing yourself once a week can also help with weight loss. It also helps maintain lost weight, preventing the yo-yo effect. A University of Pittsburgh study of 1,042 adults found that those who weighed themselves daily lost 1.7% of their body weight over the course of a year, while those who didn't experienced minimal weight gain. The researchers attributed this to regular weighing, which made people more aware of their physical condition and motivated them to improve their lifestyle habits, such as diet and exercise. Another study found that those who weighed themselves at least once a week were six times more likely to lose at least 5% of their body weight than those who didn't. However, frequent weighing is not recommended for those with eating disorders such as bulimia or anorexia, as it can have a negative psychological impact.

 

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With consistent care during this holiday season

Good luck with your diet~~

 

Eat less oily food and follow these 5 rules

I won't gain any more weight.