How to lose weight is a popular search term from the past to the present, especially among women who are overweight or want to improve their body shape. Women have many ways to lose weight, but many of these methods may not be successful because they choose methods that are not suitable for their lifestyle, so they may give up shortly after starting. To successfully lose weight, they must make consistent efforts and find a สมัคร ufabet method that suits their daily routine. Here are 7 methods that make losing weight comfortable.
1. Schedule meal times.
Organize your own eating schedule, such as choosing to do IF to help organize meal times. Working women should choose to use the 8-hour eating and 16-hour fasting formula. However, if you are in good health, it is recommended to use the 5-hour eating and 21-hour fasting formula to reduce fat mass in the body. Also, organize an appropriate eating schedule, choosing protein, carbohydrates, good fat, fiber, and various foods in the appropriate amount according to the needs of the woman’s body each day.
2. Drink quality water.
Drinking water is not just about drinking 8-10 glasses of clean water a day. You should sip it continuously, not drink it all at once because it can cause problems for your health. Focus on drinking it before meals, whether it’s breakfast, lunch or dinner, for about 30 minutes. Doing it continuously for 12 weeks will make weight loss more effective, stimulate a good metabolism and reduce appetite quite a bit.
3. Choose fruits with low sugar content.
Eating fruits should be done continuously, but choose fruits that are not high in sugar, such as apples, guavas, oranges, grapefruits, dragon fruit, or pomegranates. Including all types of berries that are sweet and sour, they provide high vitamins and minerals and help reduce appetite very well.
4. Reduce processed foods.
Processed foods often make eating easier and faster, but at the same time, these foods are full of sodium, sugar and fat, with high energy levels than the body needs and are quite difficult to eliminate. Therefore, unless necessary, you should definitely not buy processed foods as part of your meals if you want to lose weight effectively.
5. Record your food intake
Keep a record of your daily food intake. Never skip a meal. Even snacks should be written down in order to plan your meals in advance and follow them strictly. Do not give up or break your plan. Change the amount of food you eat to the same old thing by reducing it by about 1-2%, then the following week reduce it by 4-6%, along with gradually reducing the amount of food you eat, and then changing to a new recipe that is clean food or reducing the amount of food to improve your health and effectively lose weight.
6. Eat enough protein.
Effective exercise and weight loss for women should focus on consuming protein from low-fat meats such as lean chicken breast, fish, seafood, and plant-based protein, in the amount of 0.8-1 grams per kilogram of body weight per day to ensure the most adequate daily use.
7. Schedule time to exercise.
Once you have controlled your diet and chosen quality foods, set up an exercise schedule, focusing on toning exercises such as weight training, which should be done consistently 3-5 times a week and exercise for 30-45 minutes or more to stimulate the metabolism to work efficiently.
The idea of losing weight for women can seem daunting and requires a lot of dedication and effort, but the reality is that the most important thing about losing weight for women is a combination of exercise and proper nutrition. It is important to make changes that are convenient and fun to your lifestyle. Weight loss changes should be gradual and not too rigid, so that new habits can develop. Remember that it is important to listen to your body and make sustainable changes that become part of your daily routine.