Keeping a food diary, doing HIIT exercises or not eating at least three hours before going to bed are great tips to help increase weight loss effectiveness.
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| Getting enough sleep helps with weight loss. (Source: Health & Life) |
1. Keep a food diary
Some foods that seem healthy can still affect your weight. For example, pure fruit juice is recommended for daily consumption, but if you choose sweet fruits that contain a lot of sugar, it can also increase your blood sugar, increase your calorie intake, and make it difficult for you to lose weight.
When you keep a food diary, you can easily track whether the foods and drinks you eat during the day are high in sugar or salt. Then, adjusting your eating habits will help you lose weight more effectively.
2. Stop eating at least three hours before bedtime
Many people have the habit of eating late at night or snacking. This is a habit that causes weight gain and needs to be corrected immediately. Nutritionists recommend finishing dinner at least three hours before bedtime to give the body enough time to digest food.
Eating dinner early gives you enough time to burn energy and limit fat accumulation.
3. Stress management
When stressed, the body secretes large amounts of the hormone cortisol, leading to visceral fat accumulation. Visceral fat accumulates around the internal organs, is more harmful than subcutaneous fat, and increases the risk of diabetes, cardiovascular disease, cancer, stroke, etc.
To relieve stress, you can do yoga, meditate, take a walk, listen to music or play any sport.
4. Get enough sleep
Getting enough sleep helps regulate hormones that control hunger and satiety. Lack of sleep makes you feel hungrier and crave more food, leading to uncontrolled weight gain. Health experts recommend getting 7-9 hours of sleep each night at a fixed time every day to stabilize your body clock.
5. HIIT workout
HIIT is a high-intensity interval training method that burns calories more effectively than regular exercise. For example, instead of jogging for 30 minutes at a steady pace, you can sprint a short distance, rest for a few minutes, then continue sprinting and resting continuously for 30 minutes.
HIIT helps people who have difficulty losing weight or have a weight plateau to improve weight loss effectiveness.
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