Kieu Trinh often has the habit of measuring the amount of food with her hand each meal. Using this rule, Trinh usually eats the amount of vegetables equal to 1-2 hands, the amount of protein equal to 1 palm and starch about 1 fist.
The palm rule is used by nutritionists to roughly estimate each person's daily food intake. According to Good Health , this is a simple and easy-to-apply method, because the nutritional content and size on the packaging are usually listed in grams, but few people care and do not know how much to eat. Adults with larger hands need larger portions, and vice versa for children.
According to Dr. Nguyen Trong Hung, National Institute of Nutrition, the palm rule can be applied to roughly estimate the amount of food in each meal, thereby helping to control weight. In addition, it is necessary to supplement enough 4 groups of substances: carbohydrates, protein, fat, vitamins and minerals.
No snacking
According to Kieu Trinh, to lose weight and stay in shape, not snacking is the most important habit. She believes that to avoid cravings, people should eat full meals and drink water when hungry. Studies show that snacking is one of the main reasons why people gain weight uncontrollably. Most snacks contain a lot of sugar, fat, and additives that are not good for health. Therefore, cutting down on these foods can help women lose weight quickly.
Doctor Phan Thai Tan, HomeFiT weight loss health coach, said that if you crave snacks, you can choose cereals with milk, fresh boiled beans, a handful of nuts, fruit and vegetable smoothies, protein-rich drinks such as whey protein... You should only use a maximum of a handful, eat right after the main meal or before exercise, and do not consume at night.
Kieu Trinh now. Photo: Character provided
Drink 2 liters of water every day
Kieu Trinh maintains the habit of drinking 2 liters of water every day.
According to Healthline, many people have long believed that drinking water can help improve weight. Many health agencies recommend drinking 8 glasses of water (about 2 liters) per day. However, based on research, drinking 1-2 liters (4-8 glasses) of water per day is enough to help with weight loss. However, this is just a general guideline. Some people may need less, while others may need more.
For example, people who sweat a lot or exercise regularly may need more water than people who are not very active. Older adults and breastfeeding mothers also need to monitor their fluid intake more closely.
Walk and run
Kieu Trinh maintains a 30-60 minute walk every day. On days when she is healthy enough, Trinh will combine running with her normal walking routine.
Walking is one of the most popular forms of exercise in the world because it is flexible in space and time, suitable for all ages and genders, is inexpensive, and does not require any specialized equipment or special training.
Although simple, this sport brings many health benefits such as strengthening bones, improving balance, supporting the control of high blood pressure, high cholesterol, diabetes and many other chronic diseases. For many people, walking is also a way to relax, enjoy nature, and have healthy entertainment.
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