Some people think that if they are walking around the house, they are burning calories. My mother is one! She thinks she is gonna lose weight by talking on the phone while walking around the house. Well, that never happens, other than the rising bills of her Frontier phone and Internet. Are you someone who finds it a challenge to hit the gym every day? Or, do you find it difficult to stick to a conventional diet plan? Know that you are not the only one to feel that way!
For those who have long work hours and many domestic commitments, other things are also there. Surprised? Well, they are not so popular. But that doesn’t mean they are not effective. There are many proven tips to help you consume lesser calories. They will prove to be effective in shedding off those stubborn pounds. If adopted as habits, they will also prevent obesity in the future.
Following are some scientifically proved weight loss tips. And yes, no gym and no hard and fast diet plans involved!
Sounds like a no-brainer? It may. But if you look around, you will see many people who eat so fast that they finish a whole big meal in a matter of a few minutes. The brain needs time to process that enough food is eaten. Chewing the food slowly and thoroughly is associated with reduced food intake. It also increases fullness. Your weight can also be affected by how quickly you eat your meals. Fast eaters can become more obese.
If you can’t completely quit them, at least reduce their size. The typical plate of food is larger today. A few decades ago, it had a smaller size. This changing trend has contributed a lot to the weight gain. A smaller plate can actually help you eat lesser food. According to a study, a smaller plate makes the food portion look bigger. And big plates can make the servings look smaller. And that stimulates the feeling of having eaten less and makes you eat more. Therefore, make small servings and portion.
Drinking plenty of water can help you lose weight and eat less. Drinking water before a meal lowers your appetite. According to a study, people who drink water before a meal can lose more than 44% of weight over a period of 12 weeks. If you start avoiding sodas and other calorie-loaded beverages with water, you will see a clearer effect.
Consuming fiber-rich foods increase satiety. They can help you feel fuller for a longer time. According to various studies, viscous fiber is particularly helpful in losing weight. When it gets in contact with water, it forms a gel. This texture increases the time for absorption of nutrients. Plant foods have viscous fiber. Some instances are oat cereals, beans, Brussels sprouts, oranges, asparagus, and flax seeds.
Again, pertaining to our hectic lifestyles, we tend to neglect our sleep. Sleep deprivation has powerful effects on both weight and appetite. Lack of sleep can disrupt ghrelin and leptin, the hormones for regulating appetite. Stress is also becoming an essential part of our busy lifestyles. Stress elevates cortisol hormone. The fluctuation in these hormones can increase your cravings and hunger for unhealthy food. It leads to higher calorie consumption. In addition to obesity, stress and sleep deprivation can increase the risk of several chronic diseases. Type 2 diabetes in one instance.
One of the worst ingredients found in our food today is added sugar. Fizzy beverages such as sodas have an excess of added sugar. Processed fruit juices also have loads of added sugar. Sodas are becoming the reason for many diseases. Another challenging thing about sugary drinks is that as compared to solid foods, they don’t really affect fullness. Therefore, it is easier to consume extra calories like this. Also, some people are addicted to sodas. In addition to obesity, these drinks pose serious health problems.
You need to stay away from these drinks entirely if you want to have long-term benefits of health. Don’t get fooled with the word “natural” written on the labels of fruit juices. Because they also have the same sugar content as sodas have. Some healthy replacements are water, green tea, and coffee.
Eat Lots of Protein
Protein has some powerful effects on the appetite. It reduces hunger, increases fullness, and help you consume fewer calories. People who consume more protein consume lesser calories and lose stubborn pounds. If you are eating a breakfast that is grain-based, consider switching to eggs or anything that is rich in proteins. Eating a protein-rich breakfast makes you feel fuller and you consume lesser calories in lunch too.
Take these small steps toward losing weight and living healthy. And that time is not far when you are just as smart as the models you see on your Frontier TV channels!