Maintaining motivation to lose weight is the key to long-term success in losing weight.
Set small goals and long-term goals, gradually achieve them and celebrate every small success in time.
Record progress and take photos for comparison, so you can intuitively see your changes, enhance your confidence and motivation.
Changing exercise methods and diet to avoid monotony is also an important way to stay motivated.
Studies have shown that exercising on an empty stomach in the morning can burn fat more effectively while helping to increase the metabolic rate throughout the day.
However, for some people, evening exercise may be more suitable because it can relieve the stress of the day and help improve sleep quality.
Regardless of which time period you choose, the key is to maintain a consistent exercise habit.
HIIT burns a lot of calories in a short period of time by alternating short periods of high-intensity exercise with low-intensity recovery periods.
Each HIIT training session usually takes only 20-30 minutes, but requires full effort.
Common HIIT training includes sprinting, skipping rope, jumping squats, and fast sit-ups.
HIIT can not only effectively burn fat, but also improve cardiopulmonary function and muscle endurance.
Intermittent fasting (such as the 16/8 method) has been shown to be effective in helping with weight loss. Through a 16-hour fasting period and an 8-hour eating period each day, total calorie intake can be reduced and insulin sensitivity can be improved.
Another method is to adopt a small and frequent meal method, eating 5-6 small meals a day, which helps maintain a stable blood sugar level and prevent overeating.
No matter which diet cycle you choose, the key is to maintain a balanced diet and moderate exercise to achieve long-term healthy weight loss.
By increasing the intake of high-fiber foods, you can lose weight in a healthier way.
Fiber-rich foods such as vegetables, fruits, whole grains and beans are not only low in calories, but also increase satiety, delay gastric emptying, and help reduce total calorie intake.
Fiber can also promote intestinal motility and improve digestive health.
Adequate fiber intake (about 25-30 grams) per day can help control weight and reduce the risk of cardiovascular disease and diabetes.
