9 tips to lose fat-it's simple and you'd love it

Fat loss is so difficult, exercise seems to help, which link went wrong? Here are 9 tips to lose fat. If you do all of them, you will definitely lose weight.

01 / Stay away from sugar and starch

Your diet must be free of foods rich in refined sugars and starches, which will not only help you lose a few pounds of excess fat, but also increase the rate at which you burn fat.

If you cut back on carbs, your body will be forced to burn the remaining carbs in your body for energy, and when those carbs are all used up, your body will start burning fat indiscriminately for energy.

02 / Eat more protein

Protein slows down the rate of digestion and absorption, which means you'll feel full longer, and you'll consume fewer calories throughout the day due to reduced appetite.

These are the proteins I usually eat: fish, tofu, eggs, chicken, beans, nuts and so on.

Studies have shown that eating two eggs for breakfast can increase weight loss by 65 percent compared to eating a bagel with the same amount of carbohydrates, and that adding more protein in the morning can be a perfect start to the day.

03 / Stop snacking

Deep-fried snacks can "upgrade" low-fat foods into higher-fat, high-calorie foods that promote obesity.

Drinks and sweets have a lot of added sugar in them, and when refined grain snacks are digested and absorbed, blood sugar spikes, which stimulates insulin production. Insulin causes glucose to be converted into fat in the liver, which eventually leads to obesity.

04/ Limit your energy drinks

Drinking a "zero energy" drink is not equivalent to taking in no energy, just a relatively small amount. "Diet" drinks, on the other hand, tend to contain artificial sweeteners like aspartame and cyclamate.

Sweeteners have no energy, but their sweet effect can interfere with people's metabolism and increase people's appetite.

While drinking diet drinks can reduce some of their energy, it can lead people to eat other foods that have more energy. If you don't control your total energy intake, you will still gain weight. In short, avoid energy drinks if you don't exercise or do very little.

05 / Keep track of calories

Keep a rough track of your daily calories to make sure you don't overeat.

06 / Aerobic exercise

You need to do 3 hours of cardio a week, but it all comes down to how much weight you want to lose. But make sure you work up a sweat. Jumping sideways for 10 minutes can burn 100 calories, while jumping rope can burn 130 calories in 10 minutes.

07 / Drink plenty of water

Drinking water actually means that you're not drinking any other beverages at the same time. Drinking water 20 minutes before a meal increases feelings of satiety and leads to fewer calories. Studies have found that drinking two glasses of water before a meal can reduce your calorie intake by 79 to 90 calories.

08 / Get enough sleep

Sleep is actually a delicate chemical process. When you don't get enough sleep, your body's growth hormone starts to release peptide, a special hormonal substance that does this: stimulate the appetite! At the same time, the amount of leptin in our bodies, which suppresses appetite through the metabolism of carbohydrates, falls.

09 / Believe in yourself

How can a person control their life if they can't control their weight?