2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Adherence to strict diets in combination with regular training and exercise has been shown to work in the fight against weight gain, but it can be really difficult.
However, there are a few effective ways to lose weight and to prevent future weight gain do not include diet and exercise. Here they are:
1. Chew slowly and carefully
The brain needs time to assimilate the process of eating and to determine that you have eaten the right amount of food to be full. Chewing food thoroughly, eat more slowly. At the same time, food intake is lower, but you feel full. This is because you are giving your brain time to realize that you have eaten enough.
A recent study found that people who eat faster are more likely to gain weight than those who eat slowly.
2. Use smaller plates when eating junk food
The same amount of food can look a little like a gram when served in a large plate, and vice versa - to look a lot when in a small plate. Always serve junk food in smaller plates to make them look full, thus misleading your brain into thinking that you are eating more than your actual serving volume actually is.
3. Eat plenty of protein
Protein has powerful effects on appetite, as it affects several hormones that control the feeling of hunger and satiety. They reduce hunger and increase the feeling of fullness in the abdomen and thus limit calorie intake. Protein-rich foods include chicken breast, fish, eggs, lentils, quinoa and almonds.
4. Keep junk food out of your sight
Keeping unhealthy foods in an accessible and visible place increases hunger and cravings for them, which entices you to eat them a little. So keep them out of sight, for example in the closet or closet, so that they do not tempt you when you are hungry.
5. Eat foods rich in fiber
Eating high-fiber foods helps you feel full for longer. In particular, viscose fibers are particularly useful. They kill the appetite and reduce the desire to eat. Upon contact with water, they form a gel that increases the time for the absorption of nutrients and slows down the emptying of the stomach.
Viscose fiber is found only in plant foods such as beans, oatmeal, Brussels sprouts, asparagus, oranges and flaxseeds.
6. Drink water regularly
Drinking water about 30 minutes before a meal reduces hunger and increases the feeling of a full stomach. This way you eat less because you don't need a lot of food and calories to be full. This, of course, gives a positive result, leading to weight loss.
7. Eat without being distracted by electronic devices
People who eat while watching TV or playing computer games lose track of how much food they eat and in most cases overeat. These extra excess calories accumulate and have a huge impact on weight in the long run.
It is best to eat without being distracted by electronic devices. This way you will be able to enjoy what you consume and will allow your brain to correctly judge when you are full without being overwhelmed.
8. Get enough sleep and avoid stress
When it comes to health, people often overlook the importance of sleep and the negative effects of stress. Both actually have powerful ones effects on your appetite and weight.
Lack of sleep can upset the balance of appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, rises when you are under stress. This increases the feeling of hunger and the desire for unhealthy food, which leads to higher calorie intake and inevitably to weight gain.
Moreover, chronic insomnia and stress can increase the risk of several diseases, including type 2 diabetes and obesity.
9. Eliminate sugary drinks
Sweet drinks such as natural juices and various carbonated drinks, also called liquid poison, are associated with increased risk of weight gain and the occurrence of many diseases because they contain an unsuspected amount of sugar.
Replace them with healthy drinks such as water, coffee and green tea.
10. Serve junk food on red plates
An unusual but interesting and quite effective strategy is to use red plates when serving junk food.
An experiment showed that study participants ate fewer pretzels from red plates than from white or blue ones.
The explanation is simple. At the first signal, we associate the color red with stop signals and other warnings, which provokes us to refrain.
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