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For those trying to lose weight, sticking to the “0357” behaviors can help your weight continue to drop:
0 – Drink Zero-Calorie Beverages
People today love drinking sweetened beverages instead of water, but one cup of milk tea ≈ 400 calories, which requires 40 minutes of running to burn off. Having milk tea twice a week can make you gain weight without realizing it. If you can replace various milk teas and sodas with warm water, lemon water, or tea, you can avoid consuming excess sugar.
Recommendation: Carry a water bottle with you and drink 1.5L of warm water daily. Set hourly reminders to drink water, which can delay hunger and enhance your metabolic rate.
3 – Exercise At Least 30 Minutes Daily
Many overweight people dislike exercise and quickly become out of breath when they start moving. Prolonged sitting leads to insufficient metabolic activity, making it easier for fat to accumulate. We need to push ourselves to get moving, starting with activities we enjoy and gradually improving our endurance.
Sticking to a 30-minute jog every day can burn an extra 250 calories. Over a month, that’s an additional 7,500 calories burned, equivalent to 0.9 kg (2 pounds) of fat. If you can’t maintain jogging at first, start with brisk walking, which can burn 300 calories per hour and is suitable for people with higher body weight.
5 – Eat At Least 5 Types of Vegetables Daily
People trying to lose weight should eat more vegetables, which are relatively low in calories and provide dietary fiber that promotes intestinal movement. When losing weight, it’s recommended to consume over half a kilogram (about 1 pound) of vegetables daily. You can choose various leafy greens like spinach, bok choy, and lettuce; cruciferous vegetables like broccoli, cauliflower, and cabbage; and mushrooms like enoki and shiitake (low calorie, high protein).
Recommendation: Ensure 1-2 different vegetables at each meal (filling half your plate). Choose low-calorie cooking methods such as cold dishes, quick stir-fry, or soups (with minimal oil and salt).
7 – Finish Dinner Before 7 PM and Don’t Eat Before Bed
Don’t eat dinner too late—finish before 7 PM to give your body enough time to digest. Dinner should include fewer carbohydrates and be light to reduce blood sugar fluctuations and avoid fat accumulation.
Stick to a low-carb dinner (less rice/noodles, substitute with pumpkin or sweet potato), high protein (chicken breast, fish, shrimp, tofu to extend satiety), and minimal oil and salt (to avoid water retention).
Maintaining these disciplined behaviors can create a calorie deficit for your body, helping you transform your physique while improving your health indicators.
