Losing weight does not always mean strict dieting or exhausting exercise. In fact, there are very simple principles that are easy to apply to daily life but bring clear results. The important thing is that you understand your body, know how to keep your energy levels stable and avoid “slips” due to cravings for sweets or overeating.
What are the habits that help you lose weight quickly and sustainably?
Here are 5 scientific habits that, if maintained regularly, will help you lose weight quickly while still ensuring your health:
1. Eat meals that balance blood sugar
The way you combine foods in a meal directly affects your energy levels and feeling of fullness. An ideal meal not only focuses on calories, but also needs to keep blood sugar stable. When you eat too much fast starch such as white rice, bread or sweets, blood sugar spikes, the body will secrete a lot of insulin to handle it. As a result, blood sugar drops quickly, you feel hungry and crave more food. This cycle makes it difficult to lose weight.
In each meal, you can apply the principle:
- Lean protein: chicken, fish, eggs, seafood.
- Healthy fats: olive oil, avocado, nuts.
- Complex carbohydrates: brown rice, sweet potatoes, oats.
- Vegetables high in fiber: broccoli, cauliflower, leafy greens.
By combining like this, you will feel full longer, less craving for snacks and your body will function stably all day.
2. Walk after meals
Many people have the habit of sitting or lying down right after eating, but this slows down the digestion process, making energy easily stored as fat. On the contrary, just moving gently after a meal will help the body use the energy to function instead of storing it.
Walking after meals also helps reduce the feeling of fullness, supports effective intestinal function and especially limits sudden increases in blood sugar. That is why, many people find that when they persistently walk after dinner, their weight decreases significantly without changing their diet too much.
Tips: After each meal, spend at least 15-20 minutes walking around the house or outdoors. If you are too busy, just standing up to clean, wash dishes, wipe the table is better than sitting still.
3. Eat vegetables before moving on to another dish
The order of eating in a meal also affects how the body processes food. Eating vegetables first will provide fiber to slow down the absorption of starch, thereby preventing blood sugar from rising rapidly. In addition, vegetables take up a lot of volume but have few calories, helping you feel fuller without worrying about gaining weight.
Tips: When starting a meal, prioritize a plate of boiled vegetables, salad or stir-fried vegetables with little oil. After you feel full, you should eat rice, meat and other dishes. If you maintain this habit for a long time, you will find yourself automatically reducing the amount of starch you take in without feeling forced.
4. Drink apple cider vinegar before meals
Apple cider vinegar has long been considered a useful tip for weight loss. The acetic acid in apple cider vinegar can help slow down the rate of starch digestion, while creating a feeling of fullness for longer. When you drink it before meals, you will limit overeating.
Tips for use: Dilute 1-2 teaspoons of apple cider vinegar with a large glass of water, drink 10-15 minutes before main meals. Do not drink pure apple cider vinegar directly because it can damage tooth enamel and the stomach. People with stomach problems should consider carefully and consult a doctor.
5. Keep energy levels stable to limit sweet cravings
One of the reasons why many people fail to lose weight is the sudden appearance of sugar cravings. When your body is low on energy, you will easily reach for cakes, soft drinks or fast food. This is the number one enemy of the weight loss process.
To avoid this situation, it is important to maintain a steady energy level throughout the day. Small, protein- and fiber-rich snacks can be a “savior” to help you overcome hunger pangs.
Tip: Prepare healthy snacks such as Greek yogurt, a handful of almonds, berries or boiled eggs. When you feel hungry in the middle of the meal, eating a little will help you keep your energy stable without falling into a state of overeating later.
Thus, Weight loss is not an “express” journey but a combination of understanding and sustainable habits. As long as you adjust small details such as how to eat, the order of dishes, the habit of walking after eating or drinking apple cider vinegar properly, your body will gradually adapt and bring clear results. Most importantly, when you maintain stable energy and reduce your sweet cravings, the whole weight loss process becomes easier and more natural.
