What to eat to lose weight at night? It's easy to lose belly

Choosing low calorie, high fiber, and high protein foods at night can help reduce abdominal fat accumulation. Recommended foods include boiled broccoli, sugar free yogurt, chicken breast, oatmeal, and tomatoes.

1. Boiled broccoli:

Broccoli is rich in dietary fiber and vitamin C, with extremely low calories and strong satiety. The sulforaphane it contains can promote fat metabolism. When cooking, it is recommended to boil or steam it to avoid high oil cooking that can damage nutrition. Paired with a small amount of minced garlic can enhance flavor, while allicin helps accelerate metabolism.

2. Sugar free yogurt: The probiotics in

yogurt can improve the balance of gut microbiota and reduce abdominal bloating. Choosing sugar free Greek yogurt can provide high-quality casein and delay nighttime hunger. Be careful to avoid adding jam or honey, and pair it with 10 grams of chia seeds to increase the intake of omega-3 fatty acids.

3. Chicken breast meat:

100g of chicken breast meat contains about 31 grams of protein and only 165 calories. Protein foods can produce a high food heat effect, and consuming them 3 hours before bedtime can maintain muscle mass. It is recommended to marinate with lemon juice and black pepper before baking, avoiding high calorie methods such as frying or braising.

4. Oatmeal:

Oatmeal's β - glucan belongs to soluble dietary fiber, which can adsorb intestinal oils and delay gastric emptying. Choose raw oats instead of ready to eat oats. After brewing with warm water, add 5 blueberries whose anthocyanins can synergistically promote visceral fat breakdown.

5. Tomato:

Lycopene can regulate the secretion of adiponectin, either eaten raw or made into tomato Egg&vegetable soup. Be careful to avoid cooking with sugar, pairing with a small amount of olive oil can improve nutrient absorption. Eating 200 grams of tomatoes at night produces about 32 calories, which is suitable as an extra meal.

It is most ideal to control dinner time between 18-19 pm and maintain upright activity for 2 hours after eating. In addition to food selection, it is recommended to combine abdominal breathing training and soaking feet in hot water before bedtime to improve blood circulation and enhance nighttime fat metabolism efficiency. It is more scientific to maintain a daily calorie deficit of 300-500 calories in the long term to avoid a complete fasting that leads to a decrease in basal metabolism. It is recommended to control the weight loss rate at 0.5-1 kg per week, as rapid weight loss can cause sagging of the abdominal skin.