6 good habits to stay in shape for a long time:

Habit 1, control the number of drinks and drinks

Drinking drinks and alcohol will cause you to consume excess sugar and calories, which will put a burden on blood circulation. A seemingly ordinary carbonated drink may hide hundreds of calories, which is equivalent to a part of a meal. Alcoholic beverages, on the other hand, are not only high in calories, but also affect the body's metabolic function.

Studies have shown that reducing the intake of one sugary drink a day may result in weight loss of several pounds over the course of a year. Therefore, controlling the number of drinks and drinking alcohol is a key step to maintain your figure.

If you can replace various drinks and alcohol with warm water, you can make your blood work more efficiently, reduce the burden on your body, avoid excess calorie intake, and reduce the chance of gaining weight.

Habit 2, three meals should be regular, and the diet should be light

Usually eat less takeout, eat less together, don't be hungry for one full meal, but eat three meals regularly, so that the body can operate more efficiently and reduce the accumulation of fat.

We can cook by ourselves, keep a combination of three points of meat and seven points of vegetables, and avoid heavy diets, so that we can control our appetite, and stop when we are eight minutes full, which can reduce our calorie intake.

Habit 2, exercise for 0 and a half hours a week

研究發現，每周鍛煉時間在2個半小時以上的人，可以更好的保持好身材，提升健康指數。我們可以選擇中等強度的運動的，比如快走、健身操、慢跑、打球都可以，你可以每天安排22分鐘時間鍛煉，沒有時間的人也可以分配到2-3天時間，每次鍛煉40-50分鐘，一周累計鍛煉150分鐘即可。

Habit 4: Choose whole grains as a staple food

Compared to finely processed white rice and white flour, whole grains retain more nutrients, such as dietary fiber, vitamins and minerals, which take longer to digest, stabilize blood sugar levels, avoid large fluctuations in blood sugar, and reduce fat accumulation.

When we eat a bowl of white rice, the body quickly converts the sugar in it into energy, but if we consume too much, the excess energy is stored as fat.

Whole grains such as brown rice, quinoa, oats, and corn are rich in dietary fiber, which can increase satiety, make us feel less hungry easily, and thus reduce food intake.

Studies have shown that people who eat whole grains for a long time can slow down the rate of stomach emptying, keep people full for longer, and tend to have a more manageable average weight.

Habit 5: Arrange strength training regularly

As we age, we lose muscle year by year, and calorie expenditure decreases, making it easy to gain weight. Strength training is an effective way to prevent muscle loss, such as planks, squats, push-ups, pull-ups, rows and other movements, which can activate and strengthen the body's muscle groups, improve the basal metabolic value, make the body more toned, and effectively resist the rate of aging, so that you can maintain full physical energy.

Habit 6, measure your weight weekly

Weight is an intuitive indicator that reflects the change of body shape, and a large increase in weight is a case of gaining weight. Measuring our weight every week allows us to detect fluctuations in weight and understand our physical condition.

If you notice an increase in weight, you can quickly take action, such as adjusting your diet or increasing your physical activity, to nip the "little flame of obesity" in the cradle. Conversely, if the weight remains stable or decreases, it is an affirmation that we can stick to good habits and can continue to do so.