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Everyone has different body types and genes that are difficult to change, but through conscious effort, we can still achieve our ideal body shape. Below are 4 tips to help everyone combine scientific eating and exercise habits to maintain a good figure.
Key Tips
- Reduce intake of refined carbohydrates such as white rice, rice cakes, and glutinous rice balls. Instead, choose whole grain foods like brown rice and whole wheat bread. These foods not only have higher nutritional value but also provide a stronger feeling of fullness, reducing the likelihood of overeating.
- Consume diverse sources of fiber, including various fruits, vegetables, and nuts, to promote intestinal health and microbial diversity.
- Adopt a pattern of eating smaller meals more frequently throughout the day. Avoid consuming too much food at once, and aim to feel about 70% full at each meal.
- Combine both aerobic exercise and strength training:
- Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week
- HIIT (High-Intensity Interval Training) is an efficient choice as it quickly elevates heart rate and promotes fat burning
- Incorporate strength training to increase muscle mass and boost basic metabolic rate
Core Principle
The fundamental logic of weight loss lies in creating a caloric deficit, which means consuming fewer calories than you burn. The larger the difference, the greater the caloric deficit.
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