The undefeated experience of people who lost 9kg without much effort
The 80/20 rule, drinking green juice in the morning, eating chicken… are habits that are not too difficult to apply.
American nutritionist Dr. Lisa Young and people who successfully lost 9kg share some habits that helplosing weighteffective.
Establish a healthy morning routine
TikToker shaunajensefitness shared in her 9kg weight loss video: "I lost 9kg and my life changed completely. My skin is better, I feel full of energy, confident in my body."
According toEatthis, the first tip Jense gives is to establish a healthy morning routine.
“A healthy breakfast provides energy for the day and prevents you from overeating,” explains Young. “Exercise will help with weight loss, burn extra calories and build muscle. Getting enough sleep is important because lack of sleep disrupts hormones, increases hunger and cravings, leading to overeating.”
Drink green juice
“I drink green juice every morning,” Jense adds. “It turned my weight loss around, especially when I found one with natural probiotics, which is great for gut health.”
Drinking green juice in the morning will make you feel full, helping you avoid overeating during the rest of the day. Dr. Young informs: “Green vegetables are rich in fiber, which is good for digestion and prevents consuming too many calories.”
Drink plenty of water
Social media user baileyspinn said: "Drink water. You will notice a difference in your body very quickly if you drink enough water."
Adequate water intake has several benefits.healthlinked to weight loss. Drinking a little before meals reduces the amount of food you consume, as water makes you feel fuller. "Swap sugary drinks for water throughout the day and stay hydrated to curb cravings and boost your metabolism," adds Dr. Young.
Apply the 80/20 rule
Jense explains that this eating routine involves eating 80% whole foods and 20% other foods. “It allows me to enjoy my life but also achieve my goals of eating well and being healthy,” Jense says.
This approach allows you to eat healthy foods without completely depriving yourself of your favorite foods. “To lose weight, it’s important to eat a variety of fruits, vegetables and whole grains, but you should also indulge in less healthy foods occasionally to create a long-term, sustainable approach,” advises Dr. Young.
Eat lean protein like chicken
User trainwithtristan shared a delicious and attractive recipe that helped her lose 9kg. The whole meal contains about 450 calories and 30g of protein. It is a chicken rice bowl with lots of vegetables and teriyaki sauce.
A high-protein diet is a successful approach to avoiding or treating obesity. Studies have linked energy-restricted, high-protein diets with greater weight loss, maintenance of lean muscle mass, and reduction of fat mass.
