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Tip 1: Switch to Smaller Plates and Bowls
Using smaller plates and bowls helps us better control our portion sizes. With larger plates, we tend to unconsciously serve ourselves more food, thinking “there’s still space, let’s add a bit more.”
When we switch from large to small plates and bowls, we naturally reduce our food intake, eating approximately 10% less per meal. This effectively controls your calorie intake and helps with weight loss.
Tip 2: Move Dinner Time Earlier (Before 6 PM)
People are generally less active at night. If you eat dinner too late, digestion slows down, and food stays in your digestive tract longer, which can lead to indigestion and bloating.
Eating dinner earlier and opting for lighter meals instead of heavy dishes gives your body enough time for digestion and metabolism. Going to bed slightly hungry allows your body to burn more fat during sleep.
Tip 3: Do Squats and Push-ups Every Other Day
During weight loss, it’s important to maintain strength training. Start with squats and push-ups, which work major muscle groups and increase your basic metabolic rate.
People with more muscle mass have higher baseline metabolism, burning more calories and fat faster, creating a positive cycle that accelerates weight loss progress.
Tip 4: Make Vegetables 50% of Each Meal
Various vegetables like broccoli, tomatoes, celery, winter melon, lettuce, and Chinese kale are rich in fiber and nutrients. They increase satiety while being low in calories. You can eat large portions of vegetables without adding excessive calories – a large plate of vegetables may contain fewer calories than a small piece of cake. In comparison, the same portion of high-calorie foods can quickly exceed your calorie limit.
Tip 5: Choose Whole Grains for Carbohydrates
Whole grains digest and absorb more slowly, providing more sustained and stable energy. This prevents rapid blood sugar fluctuations and reduces hunger and cravings for sweets.
Whole grains like brown rice, oats, and whole wheat are rich in dietary fiber. Replace refined carbohydrates like white rice, noodles, and steamed buns with whole grains, keeping portions to about the size of your fist per meal. This promotes intestinal movement, helps eliminate waste and toxins, and reduces fat accumulation.
Tip 6: Go to Bed Earlier
When we don’t get enough sleep, our bodies produce more cortisol, a hormone that increases appetite, especially cravings for high-calorie, high-fat foods.
Going to bed early ensures adequate sleep time, which helps stabilize cortisol secretion, reducing the risk of overeating and thereby increasing weight loss speed.
