For those who are starting to lose weight In addition to exercise, diet is the first factor that many people think of and may think of various supplements or fruits and vegetables from abroad, which are all expensive. That is closer than you think. Can be purchased at convenience stores or Thai fresh markets are also available. which all fill the stomach Helps control appetite for high-calorie foods Or even eat instead of desserts that are rich in sugar or fat, which is the source of obesity. If you eat too much Let’s take a look at what are the simple weight loss foods that are close to you.
5 easy foods to lose weight by yourself
1. plain water
Water is an important nutrient for the body. In a day should therefore drink at least 8-10 glasses of clean water or 2 liters per day. It also helps with weight loss. Because water will cause the body to burn more calories.
Because water causes the body temperature to drop. The body must burn more energy. In order to balance the heat, resulting in food and energy being burned as well, and it also reduces the amount of excess fat.
increased drinking water Especially before meals can help reduce appetite. This reduces the calories you get from food and reduces the risk of weight gain. when drinking more water reduce the chances of drinking sugary drinks or beverages high in sugar As a result, the body receives less energy. So it’s easier to control weight.
The technique of drinking water to help lose weight is to drink a glass of water after waking up between 6:00 AM – 7:00 AM to help reduce dehydration from sleep. reduce blood viscosity Help blood flow better and stimulate the excretion.
Drink 1 glass of water in the morning from 8:00 AM to 9:00 AM by drinking water 15-20 minutes before breakfast, then eat breakfast because if eating and after meals, sip only half a glass of water. Should drink 2-3 glasses of water during the day.
During 9:00 a.m. – 1:00 p.m. by drinking continuously To reduce water loss during the day and drink 2 glasses of water in the afternoon and evening from 13.00 – 17.00 to help quench thirst. and make the skin moist
Finally, drink 2-3 glasses of water in the evening and before bedtime from 18:00 to 22:00. Drinking water in the evening. Have a drink before and after dinner. and share some to drink before bedtime To help flush out the residues in the intestines and prevent dehydration while sleeping.
2. Chicken eggs
Believe it or not, a simple boiled egg is considered one of the easiest diets to lose weight by yourself. This was not discussed casually. But research has been confirmed by the Rochester Center for Obesity in America and the University of Louisiana. In the United States states that if we eat eggs in the morning. can help limit calorie intake Over 400 calories a day
The reason for this is because eggs are a rich source of protein, minerals, vitamins such as zinc, vitamin A, vitamin D, vitamin E and vitamin B12, and are also low in calories, just 85 calories.
In addition, eating also helps to keep you full for a long time, not being hungry often. According to research in a group of overweight or obese women of 30 people who ate breakfast with eggs as an ingredient. When observed from behavior records, it was found that woman eating eggs for breakfast feel less hungry and eat less of the next meal This is to reduce calories from food eaten without knowing. This is a very good result for anyone who is trying to lose weight or diet.
3. Nuts
Most people believe that Eating a lot of nuts can cause weight gain. because nuts are rich in fat But nuts are actually full of good fats. many kinds of nuts Simple peanuts, almonds or walnuts contain only 1.5 grams of saturated fat, so they are not foods that make you gain weight. It is also suitable to consume between meals. so that we can get fat nutrients replace animal fat
In addition, research teams from the University of Loma Linda University School of Public Health and the IARC Cancer Research Center in the United States. More than 300,000 people aged 25-70 in 10 European countries, over a period of five years, who ate nuts regularly lost about 5% on average, compared to those who didn’t eat nuts at all.
4. Banana
Banana, a simple fruit that can be found anywhere Plus the price is also comfortable. can help us lose weight if eat properly These include iron, phosphorus, potassium, magnesium, carbohydrates, protein, vitamin A, vitamin B6, vitamin B12 and vitamin C.
Eating 1-2 bananas with a glass of water after waking up It will help to lose weight more effective. Because bananas contain both vitamin B1 and B2, which will help speed up the metabolism of sugar and fat as well. In addition, the carbohydrates, glucose, fructose, sucrose in bananas will provide energy to the body. fill our stomachs Reduce picky which is very good for weight control
We also replace bananas for food. snack between meals Instead of crunchy snacks, cakes, fried foods, because bananas are high in fiber, low in calories, help in excretion and good digestion. Natural sweetness is also a good substitute for craving sweets from pure sugar.
5. Yogurt
Yogurt is another great weight loss food. Because it is rich in protein, calcium and beneficial bacteria help. The digestive system can work efficiently.
The International journal of obesity, published in a 2005 study of people who are overweight, found that eating three servings of low-fat yogurt a day could cut their calories by 500 calories. and can significantly reduce fat, especially fat around the waist while the muscles were not reduced.
In addition, the subjects who ate yogurt three times a day lost weight 22% more than usual, lost 61% body fat, and 81% reduced abdominal fat compared to the sample who ate yogurt one time. per day, however, not all yogurts can be used for weight loss the same way. Because some yogurts are high in fat and sugar, which are the worst enemies of weight control. which must be carefully read the label information carefully before consuming
Information from : Department of Health /weightlossresources.co.uk/studyfinds.org
Picture from : AFP