5 Small habits to cut calories in your daily life

 

With a ‘sustainable’ diet, such as reducing the amount of food by 25% and chewing thoroughly for a long time

If you want to lose weight, diet control is essential.  No matter how much exercise you do, there is nothing more effective in losing weight than eating less.  However, it is difficult to eat while checking and counting calories every time you eat food.

If you are on a diet to lose weight, try following the method to reduce about 500 kcal in a routine way rather than counting the calories of the food itself.  If you reduce your intake of 500 kcal per day for a week, you can prevent the accumulation of 0.45 kg of triglycerides during the week.

5 Small habits to cut calories in your daily life

Reduce your meals by 25%

It is well known that extreme restriction of food intake in order to lose weight can lead to later yo-yos.  Therefore, it is recommended to maintain a long-term diet, and at this time, the method of reducing the amount of food by 25% is effective.  You can lose weight in the long run because you are not restricting food too much all at once.

You can reduce the amount of food by 25% compared to usual by leaving some food at each meal, using a small bowl in the first place, or filling only three-quarters of the bowl.  By reducing the amount of food you eat in this way, you can develop a habit of eating less without limiting your calorie intake to extremes.

Eat ‘fibre’ for breakfast

If you replace your carbs with a fibre-rich diet in the morning, it's easier to cut calories.  You can start the day light by adding fruit juice to a fibre-rich cereal or salad.  Fibre is 'zero' calorie and increases satiety.

long chew

The more you chew food in your mouth, the fewer calories you consume.  Chewing a lot of food in your mouth means eating slowly and for a long time, and the secretion of ghrelin, the fasting hormone, decreases.

Ghrelin is an endocrine secreted by the stomach that makes you feel hungry and affects appetite and food intake.

When ghrelin is secreted, you feel full when you eat less, and your calorie intake is reduced.  Studies have shown that the average person puts food in their mouth and chews it on average about 15 times.  If you chew food for as long as 30 to 40 times, you can consume 12% less calories.

get close to water

Drinking a lot of water is also the most helpful thing to lose weight.  This is because water itself has no calories, and energy consumption is required to expel water from the body.

In particular, drinking water gives a feeling of satiety temporarily after drinking, so eating before a meal helps to reduce the amount of food.  Drinking water on a regular basis can help relieve hunger.

In addition, water is actually a panacea as it increases the body's overall metabolic rate and replenishes the body's necessary moisture.  Not only when dieting, it is always good to have water nearby.

increase physical activity

It is difficult to lose weight through diet control alone.  You can significantly increase the effectiveness of your diet just by controlling your diet and doing appropriate physical activity at the same time.  You can also go for a walk or stretch when you have free time at work.

Another way is to walk around the house after work or hang around for 10 minutes while watching TV at home.  If you combine these movements in your daily life, you can burn more calories than you think in a day.