1. Be sure to have breakfast
Breakfast is the meal most closely related to metabolism and weight loss among the three meals a day. Several studies have shown that people who eat breakfast are more likely to lose weight than those who skip breakfast.
2. Drink more spicy soup
Studies have shown that adding a little pepper to a soup or stir-fry for lunch or dinner temporarily increases the resting metabolic rate of the body. In addition, chili can suppress appetite, making people less hungry after a meal.
3. Eat more bananas
Bananas contain a lot of potassium, which improves the body's metabolism by regulating the balance of body fluids. If the body is dehydrated, it burns fewer calories. So, make sure to get at least 1,200 mg of potassium per day: 450 mg in a banana, 370 mg in a glass of milk, and 250 mg in an orange.
4. Iron supplement
Either take iron supplements or multivitamins or eat more iron-rich foods such as lean meat, chicken, soybeans, fortified grains, etc.
5. Drink green tea regularly
Green tea is not only known for its anti-cancer benefits but also has the effect of increasing metabolism. Those who drink tea 3 times a day will increase their metabolic rate by 4%.
6. Eat more protein
Studies have shown that a sufficient amount of protein intake can improve the metabolism of the body, making the body burn 150 to 200 more calories per day. Protein is mainly composed of amino acids, and the body takes longer to digest these foods than fats and carbohydrates. So, breaking them down requires burning more calories.
7. Quit alcohol addiction
Several recent studies have shown that drinking alcohol before meals can lead to an extra 200-kilocalorie intake. If you are really addicted to alcohol, you might as well drink a little wine, which contains only 80 kcal per glass, and also contains a lot of healthy antioxidants.
8. Don’t Ignore Peanut Butter
To burn fat and lose weight, you should consume 320 mg of magnesium per day. The best foods with this substance are peanut butter sandwiches made with whole-wheat bread and dishes made with spinach, to name a few.
9. Eat fish often
People who eat fish regularly can reduce the level of the hormone Leptin in the body, which is very beneficial for lipid-lowering and weight loss. Therefore, if you want to be slim, you should eat 3 to 4 servings of fish per week.
10. Don't wean
Dairy products must be available every day. Women who drink (eat) milk, yogurt, and cheese 3 to 4 times a day will reduce their fat by more than 70% compared with those who do not consume dairy products. Women can get the best fat-burning effect by supplementing 1200 mg of calcium while eating dairy products every day.
11. Increase sunlight
Don't be stingy with the opportunity to bask in the sun just because the sun is stingy. In autumn and winter, outdoor activities are reduced and the sun is less exposed, some functions of the body begin to be lazy, and fat begins to accumulate. More sun exposure can wake up the body and make those places where it strikes move. This is a healthy weight loss plan. If you often practice yoga and Pilates in the sun, you can also accelerate your fat burning.