Suggest some food choices and exercise habits to help lose weight and gradually reduce excess fat

Nutritionist Bianca Garcia, who works at Health Canal, points out small changes that help eliminate large amounts of excess fat in the body.

Gợi ý một số lựa chọn trong thực phẩm và thói quen tập luyện giúp giảm cân, dần loại bỏ mỡ thừa

Berries like blueberries, strawberries, and raspberries help speed up fat loss. (Source: Getty Images)

Choose black coffee instead of latte

An average latte can contain about 24 grams of sugar. Research shows that regularly drinking lattes or other sugary drinks can cause weight gain and increase the rate of excess fat quickly.

Nutritionist Bianca Garcia recommends choosing black coffee, eliminating sugar, milk, and foaming cream - things that contribute to excess calories in the drink - to lose weight and reduce excess fat.

Protein Boost

Supplementing protein from beans, fruits, nuts, lean chicken, and fish helps promote metabolism, optimize energy conversion, and limit excess fat accumulation.

Protein is a macronutrient that promotes satiety while helping build muscle and speed up fat burning.

Stay away from processed foods

Research published in the journal Cell Metabolism shows that processed foods are not only high in calories but also contain lots of sugar, salt and other additives, contributing to overall fat gain, causing rapid weight gain.

Eliminating them from your diet helps to lose excess fat quickly and effectively.

Healthy Snacking Instead of Fasting

Choose healthy snacks to help your metabolism run at its best. Nuts like almonds and walnuts are rich in protein and healthy fats, which help boost your metabolism and control your appetite.

Greek yogurt is rich in protein and probiotics, helps keep you full longer, and improves gut health.

Berries such as blueberries, strawberries, raspberries... are low in calories, rich in antioxidants, can improve metabolism, and speed up the burning of excess fat.