No need to diet, still lose weight thanks to these 5 great tips

If you are someone who cannot stick to weight loss diet plans and often gain the weight back then this article is for you.

1. Keep a food diary

Keeping a food diary can be a way to take control of your diet. (Photo: Pinterest)

Food diary can be a way to control your diet. From diary entries, people can easily control and evaluate the quality of nutrition their body takes in every day. Sometimes writing a diary also helps control the amount of food used to avoid overeating or unwanted excess energy.

According to a study of people who kept online food diaries, they were able to lose 10% of their body weight in the first 6 months.

2. Reduce stress

When the body is stressed, it releases the hormone cortisol, which makes you feel hungry. That is also the reason why many people relieve stress by eating more than usual. In addition, the excess calories from eating more during the cortisol increase will be concentrated in the abdomen. Therefore, if you want to lose weight successfully, relax your mind and limit stress.

3. Do not eat 3 hours before going to bed

If you want to lose weight effectively, you should limit eating late at night. (Photo: Pinterest)

In fact, sleep requires very little energy, and going to bed after eating too much is likely to cause the body to store extra calories as fat instead of using it for fuel.

Nutritionists recommend finishing dinner at least three hours before bedtime to give your body enough time to digest food. Therefore, you should eat dinner early if you want to limit excess fat accumulation.

4. Get enough sleep

A review by the National Institutes of Health found that shorter sleep duration increases the risk of obesity by 89% in children and 55% in adults. Conversely, weight gain can also make sleep disorders, such as sleep apnea, worse, creating a vicious cycle that is difficult to escape.

Studies also show that people who lack sleep often feel hungry and tend to eat more. Therefore, health experts recommend sleeping 7-9 hours a night at a fixed time every day to stabilize the biological clock.

5. Exercise regularly

Exercise plays an important role in weight loss. (Photo: Pinterest)

Exercise plays an important role in weight loss. A study from Georgetown University (USA) found that nearly 40% of people who controlled their weight loss well, four years later still maintained 150 minutes of exercise per week.

Plus, exercise doesn't just burn calories and build muscle. It also boosts endorphins, which improve feelings of positivity and create a happy mood.

Quoc Thai (Source: Bright Side)

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