Simply suppressing appetite unconditionally and strictly controlling the diet do not easily lead to weight loss. A healthy eating method refers to one that allows you to go about your daily life without getting tired, maintains a stable mood, and also helps with weight loss.

Eating a healthy meal allows the hormones secreted in the body to function properly. This helps boost metabolism, improve mood, and increase energy.

 

It also induces the secretion of hormones that contribute to weight control. Based on sources such as the American health and medical media 'Healthline,' we explored eating methods that help shed weight and maintain health by facilitating the smooth secretion of beneficial hormones.

"Have a breakfast with fewer carbohydrates."

 

A high-protein breakfast increases the secretion of thyroid hormones and the neurotransmitter dopamine, which helps suppress appetite in the afternoon. Conversely, breakfast foods high in carbohydrates, such as bread and noodles, should be avoided.

Reducing carbohydrate-rich foods can be very difficult, but if you endure the first few days well, it will become a habit. Limiting not only bread and noodles but also the carbohydrates found in fruits is more advantageous for weight loss.

 

Focus on lean proteins and carbohydrates with a low glycemic index.

 

Eating foods rich in these nutrients at every meal helps maintain stable blood sugar levels. It also increases the levels of glucagon, a hormone that contributes to fat burning.

Additionally, consuming enough dietary fiber increases the secretion of adiponectin, which improves insulin resistance. Consistently supplying protein promotes the secretion of glucagon, which burns fat, suppresses appetite, and prolongs the feeling of fullness after meals.

Essential amino acids, the basic units of proteins, are necessary because they are involved in the secretion of thyroid hormones, serotonin, dopamine, melatonin, and growth hormone. Since our bodies cannot produce these substances on their own, they must be supplemented through food.

 

Daily recommended protein intake

 

Following the recommended protein intake helps to preserve your current muscles and also aids in building more muscle. The amount of protein intake per kilogram of body weight is 1.6 to 2.2 grams.

On workout days, apply the 2.2g calculation method, and on rest days, apply the 1.6g calculation method. However, if you are severely obese to the point of needing to lose more than 20kg, it is more advantageous for weight loss to continue using the 1.6g calculation method.

 

Carbohydrate intake is around 4 PM.

 

Adjusting the timing of carbohydrate intake is also a tip for dieting. It is better to eat carbohydrate foods like potatoes or beans in the afternoon.

Eating at this time increases serotonin levels, a neurotransmitter, which improves sleep quality during the night. Quality sleep is a key secret to burning fat. Overeating carbohydrates is problematic, but not eating enough also raises stress hormone levels, so it is important to eat an appropriate amount consistently.

 

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Carbohydrate intake is around 4 PM.

They say it's a dieting tip.

It's only available on weekends.

 

On weekdays, at the cafeteria

As I was eating time rice, it was already around 12 o'clock.

I'm getting hungry.

 

That's how scary habits can be.