1. It sounds strange, Start with a large amount of breakfast in the morning because it will reduce your hunger hormone
You must have heard that skipping breakfast will make you more hungry at the next meal. Even before you have lunch, you are tempted to snack on various snacks. An Imperial College London study in 2013 found that women who had a larger breakfast would experience greater decreases in ghrelin (the hormone hunger) than those who ate only a little.
2. Increase your daily fiber consumption by at least 30 grams per day
Increasing fiber consumption to 30 grams a day is almost equivalent to undergoing a strict diet. The American Heart Association study conducted a test in one group instructed by a strict diet by limiting calories, sugar, and saturated fat.
Another group was instructed to consume 30 grams of fiber a day. After three months, both groups lost weight and improved their heart health.
3. Stay away from any drinks other than pure water
Soda and packaging juice can be likened to liquid candy because they contain 18 teaspoons of sugar and 240 calories per 20 ounce portion. Unfortunately, the nutritional value is zero.
Don’t feel safe if you consume diet soda. According to research summarized in the journal “Obesity”, diet soda enthusiasts tend to have higher fat in the stomach. Researchers believe this is because the estimation of excess calories has an effect on overeating.
Fill the fridge or freezer with fresh vegetables so that your daily consumption is only nutrients
Ideally, the vegetables you store are freshly picked vegetables and immediately frozen. Because that way, the nutrients that vegetables have are not wasted and will be locked immediately. With the amount of vegetables in the refrigerator, you will feel sorry to waste it just to order fast food.
5. Stop eating meat
It cannot be denied, vegetarians have a leaner body than meat eaters. But for beginners, being fully vegetarian without animal protein is difficult.
The solution is to replace the meat with vegetable protein. A serving of black beans will give you 15 grams of protein. Meanwhile, umami-rich mushrooms can be used to supplement half a portion of beef that you normally eat whole.
6. Replace your milk with low-fat milk
Milk does not only contain calcium, but also vitamin D. Both of these nutrients help build muscle. The effect, the body’s metabolism also increases. The hormone calcitriol will regulate calcium so that the bones are stronger and instruct more fat burned.
7. Take time to exercise and busy yourself with positive things
Exercise is any activity of the body that generally improves or maintains one’s physical condition, health and well-being. Exercise can help prevent obesity or maintain weight loss. When you move physically, you burn calories. The more intense the activity, the more calories it burns.