Diet control and exercise are important factors in losing weight because if you want to lose weight, you need to use more energy than the food you eat, which means getting less energy from food than the energy your body burns per day. For example, if your body burns 2,000 calories per day, เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา getting more than 1,500 calories and less than 2,000 calories from food every day will eventually lead to weight loss.
How to control your diet to lose weight in a healthy way
1. Eat 50 percent vegetables per meal.
Vegetables are high in fiber and water, but low in calories. Eating half or 50 percent vegetables in your meal will help you feel full and provide vitamins and minerals .
There is also a study that gave subjects the same amount of pasta but different amounts of vegetables. The results showed that the subjects ate approximately the same amount of food regardless of how many vegetables they had. This means that the subjects who ate the food with the highest proportion of vegetables unknowingly consumed the fewest calories. Therefore, anyone who is on a diet should eat more vegetables for health benefits and weight loss.
2. Drink enough water.
Drinking plain water is best because drinking high-calorie beverages such as soda and sugary fruit juices can make you feel hungry and cause you to consume more calories.
If you’re worried about overeating, drinking water before meals may help. A study in older adults found that those who drank about two glasses (500 ml) of water before breakfast ate 13 percent less food than those who didn’t drink water before meals. However, drinking water before meals for non-elderly people doesn’t seem to have the same effect. Still, it’s a good idea to drink at least two liters (2 liters) of water a day to prevent dehydration and maintain good health.
3. Use a small plate.
It may sound strange, but the size of your plate and cutlery does affect how much you eat each time. Studies have found that people tend to fill their plates up to 70 percent, regardless of their size. This means that people who use a 10-inch plate will receive more food than those who use an 8-inch plate, with up to 52 percent more food. And if the food is noodles, most people tend to eat more.
Additionally, research has found that subjects ate more ice cream when using a larger spoon and less when using a smaller fork. So those who want to control their diet might want to start by simply changing their plates and forks to smaller ones.
4. Always choose healthy foods first.
For those who are just starting to control their diet, they may not be used to eating healthy food. Therefore, there is a technique to recommend: every time you eat a meal, you may have to choose to eat healthy food first and then eat the rest. For example, in 1 meal, choose to eat vegetables first, followed by fat-free protein, and then eat flour or fried food.
5. Don’t watch the food menu.
For those trying to lose weight, watching food shows or cooking videos may increase your desire to snack. In addition, one study found that subjects ate more candy while watching food-related shows compared to subjects who watched non-food shows.
6. Always order small portions.
When ordering food, the server may ask if you want a larger size, which you should say no to, as research has shown that buying larger sizes can lead to eating more, even if you are already full or if the food doesn’t taste good.
The study gave subjects medium and large popcorn, both tasty and fresh, and unpalatable. The results showed that subjects who got the large popcorn that was tasty and fresh ate 45 percent more than those who got the medium popcorn. In addition, subjects who got the large popcorn that was unpalatable ate 33 percent more than those who got the medium popcorn. So, if you have a choice between menu sizes, dieters should always order the small size.