The most sustainable way to lose weight isn’t necessarily about eating less and exercising more. To lose weight in a healthy, lasting, and effective way, it’s crucial to establish good habits in your daily life.
Habit 1: Get Enough Sleep
Sleep is an essential factor. In Japan, there’s a concept called the “7:3:3 Sleep Diet,” proposed by a renowned medical expert, Keiko Sato. The theory suggests that adults need at least 7 hours of sleep every night. The first 3 hours of sleep should be uninterrupted, and you need to enter deep sleep by 3 a.m. to reap the full benefits. Proper sleep is vital for hormonal balance, stress reduction, and metabolism, all of which support weight loss.
Habit 2: Hug Your Legs for 5 Minutes Before Bed
Every night before bed, hug your legs and hold the position for 5 minutes. This simple action can improve circulation and relax your muscles, helping to reduce bloating and promote better digestion. Additionally, drinking a cup of honey water the next morning can help relieve constipation!
Habit 3: Eat Only High-Quality Carbs for Breakfast
For breakfast, avoid white rice, noodles, buns, and cakes. Instead, opt for whole wheat bread, corn, sweet potatoes, and oats. These whole grains are rich in fiber and will keep you feeling full until lunch, preventing any hunger pangs in the morning.
Habit 4: Avoid Crossing Your Legs
Many people have the habit of crossing their legs when sitting, but this can negatively affect your posture and spine over time, potentially leading to problems such as a herniated disc. Make sure to sit with your legs straight to protect your spine and maintain good posture.
Habit 5: Drink a Glass of Water 30 Minutes Before Meals
Drinking about 500cc of warm water 30 minutes before a meal can help increase your sense of fullness, which can prevent overeating. This simple habit can help control your portion sizes and improve digestion.
Habit 6: Drink 8 Glasses of Water a Day
This might be the hardest habit to maintain, but it’s crucial. Aim to drink at least 8 cups of water each day. To calculate your daily water intake, multiply your body weight by 30. For example, if you weigh 60 kg, you should aim to drink around 1.8 liters (60 x 30 = 1800 ml). Stay hydrated throughout the day!
Habit 7: Follow the 16:8 Intermittent Fasting
The 16:8 intermittent fasting method involves limiting your eating window to 8 hours each day. For example, you should finish your meals within 8 hours after waking up and refrain from eating for the remaining 16 hours. This helps regulate your metabolism and can support weight loss by promoting fat-burning during the fasting period.
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