4. Eat lots of fiber
Like sugar and starch, plant-based carbohydrates such as fiber cannot be digested in the small intestine. Therefore, a high-fiber diet can help a person lose weight by increasing feelings of fullness.
5. Take care of intestinal bacteria
The role of gut bacteria and weight management is new. Each person has a unique amount of gut bacteria. Some types can increase the amount of energy obtained from food, leading to fat accumulation and weight gain. Therefore, it is necessary to supplement beneficial bacteria to balance the intestines and not cause weight gain.
6. Sleep well
Some studies have found that sleeping less than 5 to 6 hours per night increases the risk of obesity. If you don’t get enough sleep or poor quality sleep, the body’s process of converting calories into energy, also known as metabolism, slows down. As a result, unused energy can be stored as fat when metabolism is less efficient. Poor sleep can also increase insulin and cortisol production, contributing to fat accumulation.
7. Reduce stress levels
During stress, adrenaline and cortisol are released into the bloodstream, initially reducing appetite as part of the body’s response. However, when people are constantly stressed, cortisol will stay in the blood longer, increasing appetite and potentially causing uncontrolled weight gain.