How To Can Tips From Scientists Help You Lose Weight Without Extreme Dieting
Most people have tried to lose weight at some point in their lives. Statistics say that 1 out of 6 people manage to lose weight and keep it off successfully. Luckily, we have a list of simple rules you can follow that can help you lose weight without extreme dieting and get the body you’ve always wanted.
Here are the tips that can help you lose weight successfully:
Add more healthy fats
Fats need more time to digest than carbs and proteins. This means that healthy fats make you feel full for a longer period of time. Add more healthy fats in your diet, such as seeds, nuts, butter and cheese.
Add some olive oil
German scientists explain that adding olive oil in your diet can make you feel fuller quicker. Next time you’re making a salad, make sure you add a bit of olive oil.
Wash your fruits and veggies thoroughly
Eating fruits and veggies that are not washed properly can make you gain weight. If you don’t wash off the pesticides, they’ll slow down your metabolism and also have a negative effect on your health.
Eat with pleasure
A hormone called ghrelin regulates the appetite and that hormone levels rise when we’re stressed. On the other hand, the hormone levels decrease when you eat with pleasure. This means that when you’re eating your food with pleasure, you won’t feel hungry really soon.
Eat solid foods in the morning
It’s really important not to skip the breakfast. Scientists have proven that protein is more efficient when it’s digested in solid form. Stop eating smoothies for breakfast and eat something solid instead.
Eat some dark chocolate
Dark chocolate not only has a positive influence on the overall health, but it can also help you lose weight. Scientists discovered that people who are on a low-carb diet and eat a bit of dark chocolate don’t gain back the weight they lost.
Take calcium and vitamin D if you can’t digest dairy products
People that are lactose-intolerant exclude dairy products from their diets. What they don’t know is that milk and cheese are an excellent source of calcium that speeds up the metabolism. If you’re lactose-intolerant, take calcium and vitamin D.
Chew Thoroughly and Slow Down
Your brain needs time to process that you’ve had enough to eat.
Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes .
How quickly you finish your meals may also affect your weight.
A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters.
Fast eaters are also much more likely to be obese.
To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
Use Smaller Plates for Unhealthy Foods
The typical food plate is larger today than it was a few decades ago.
This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.
On the other hand, a bigger plate can make a serving look smaller, causing you to add more food .
You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.
Drink Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal.
One study in adults found that drinking half a liter of water about 30 minutes before meals reduced hunger and lessened calorie intake .
Participants who drank water before a meal lost 44% more weight over a 12-week period compared to those who did not.
If you replace calorie-loaded drinks such as soda or juice with water, you may experience an even greater effect.
Serve Yourself Smaller Portions
Portion sizes have increased during the last few decades, especially at restaurants.
Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity.
One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30%.
Serving yourself just a little less might help you eat significantly fewer calories. And you probably won’t even notice the difference.
Sleep Well and Avoid Stress
When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.
A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed.
Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.
What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.
Eliminate Sugary Drinks
Added sugar may very well be the single worst ingredient in the diet today.
Sugary beverages like soda have been associated with an increased risk of many diseases .
It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does.
Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar .
Healthy beverages to drink instead include water, coffee and green tea.