There is a saying that your body is the product of your past life. Just as this implies, even seemingly insignificant habits are bound to have a significant impact on your body when they accumulate. If you are unhappy with your current overweight body, why not try changing your habits? It can improve not only your appearance but also your health.

 

◇ Stick to 7~8 hours of sleep

 

For weight loss, it is generally recommended to maintain 7 to 8 hours of sleep. This is because sleep deprivation increases the secretion of ghrelin, a hormone that stimulates appetite. In fact, according to a research team at the Mayo Clinic, people who slept only 4 hours for two weeks showed increased food intake and an 11% increase in visceral fat. A study by the University of California also showed a tendency to choose high-calorie foods like chocolate and potato chips when sleep-deprived. Furthermore, the later you go to bed, the higher the likelihood of consuming late-night snacks. Digestive capacity is lower at night compared to the day, and the rate at which consumed food is absorbed as fat is higher. In particular, late-night snacks often remain undigested until morning, disrupting your eating rhythm and increasing the likelihood of binge eating at lunchtime.

◇ Drink water 30 minutes before a meal

 

The foundation of a diet is hydration. Plain water helps flush out waste and alleviate hunger. If you are on a diet, it is especially beneficial to drink water 30 minutes before a meal. According to research from Queen's University in Canada, drinking about 500ml before meals for 12 weeks can lead to a weight loss of approximately 2kg. This is because water eliminates hunger and provides a feeling of fullness. However, rather than gulping down cold water, it is less burdensome to drink lukewarm water that is similar to body temperature.

 

◇ Eat mixed grain rice instead of white rice

 

The best way to consume healthy carbohydrates is to eat mixed grain rice instead of white rice. One bowl of mixed grain rice (approximately 200g) contains 334kcal. While this is higher than white rice (290kcal), it is superior in terms of the glycemic index (GI). Unrefined carbohydrates contain dietary fiber that reduces the absorption of glucose and cholesterol in the intestines, causing a smaller rise in blood sugar and remaining in the gastrointestinal tract longer to sustain a feeling of fullness. Additionally, the antioxidants in mixed grains help provide the nutrients necessary for a diet. This means that even when eating the same amount of rice, you can consume more abundant nutrients while keeping your glycemic index lower. It is also a good idea to choose whole-grain bread when selecting bread.

 

◇ Walking 10,000 steps a day

 

Even if you don't go to the gym, try to move your body more in your daily life. Increasing your activity level is a great help for weight loss. The easiest way is to walk a lot during your commute. It is also a good habit to enjoy a light walk after lunch. In particular, it has been shown that walking 10,000 steps a day burns an average of 300 kcal, equivalent to the calories in a bowl of rice. Furthermore, there are several studies showing that walking an average of 10,000 steps a day not only lowers the risk of obesity but also reduces the risk of death from diabetes, cancer, and cardiovascular diseases. Since uncomfortable feet inevitably limit your activity, it is recommended to wear comfortable athletic shoes on a daily basis.

◇ Weigh yourself once a week

 

Measuring your weight once a week can aid in weight loss. It also helps maintain lost weight, preventing the yo-yo effect. In fact, a study by a research team at the University of Pittsburgh analyzing 1,042 adults found that those who weighed themselves daily lost 1.7% of their body weight over a year, while those who did not experienced almost no change. The research team attributed this to the fact that regular weight measurement allows individuals to become more aware of their physical condition, thereby motivating them to improve lifestyle habits such as diet and exercise. There is also research showing that measuring one's weight at least once a week increases the likelihood of losing more than 5% of one's body weight by six times compared to those who do not. However, frequent weight measurement is not recommended for individuals with eating disorders, such as bulimia or anorexia, as it can have a negative psychological impact.

 

================

With consistent care this holiday

Good luck with your diet!

 

If you eat less greasy food and follow these 5 rules

I won't gain any more weight, right?