Everyone wants to be fit, healthy and lose weight, but not everyone is willing to put the effort necessary to achieve these ends.
If you are overweight or obese, losing weight can improve your health. It may also help prevent weight-related diseases, such as heart disease, diabetes, arthritis, and some types of cancer.
However it is recommended that healthy eating is an important part of a weight loss program. That can include fruits, vegetables, whole grains and non-fat dairy products or low-fat milk and lean meats, poultry, fish, beans, eggs and nuts. It goes easy on saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
The truth is that many of us do not have the time to exercise regularly, and it is not always advisable to perform intense diets and go hungry.
Here are different tips and tricks that you can use to lose weight:
1.- Out of sight, out of mind
A 2014 study found that 19.9% of people have food addiction, which is characterized by intense food cravings. If you think you have a food addiction, maybe your cravings may stop if you do not put unhealthy foods in view.
Seeing the food will make you want to eat, and unhealthy snacks will lead to weight gain.
It is recommended to clear your refrigerator, kitchen shelves and kitchen countertops from chips, ice cream, chocolates, or any other culprits.
Instead, keep healthy foods (such as yogurt, hard-boiled eggs, nuts, fruits and carrots) around in case of feeling hungry. In this way, his desire to snack on something without consuming a large amount of unwanted calories was fulfilled.
2.- Get the rest you deserve
Do not underestimate the need for sleep. People follow a natural circadian rhythm, which includes a biological clock: at least eight hours of sleep is necessary for the body to rejuvenate.
Without you do not sleep enough, it is very likely that your stress level increases, which is terrible for your weight. Hormones that regulate appetite, such as leptin and ghrelin, do not release properly when you are deprived of sleep.
Similarly, cortisol levels can increase with increasing stress, which can intensify your cravings for unhealthy foods and cause you to ingest more calories than you can burn.
Studies also show that body mass index (BMI) increases when leptin and ghrelin are under-secreted.
Another study shows that lack of sleep for only five consecutive days can cause a weight gain of almost 1 kg (8). Stress and severe sleep deprivation can also increase the risks of obesity and the development of type 2 diabetes.
3. No more sugary drinks
Sugar can be found in a large number of different food products, from breakfast cereals to fruit juice.
Drinks that contain high amounts of sugar or high fructose corn syrup have been associated with a high risk of obesity, which can lead to cardiovascular disease.
These sugary drinks do not give you the feeling of fullness that solid foods do, which means you are forced to consume them in excess.
It is also better to avoid fruit juice since its sugar content can be very high. If you need a sugar solution, it is recommended to eat fruit snack, such as berries.
One study found that berries can prevent weight gain and maintain your blood sugar.
4.- Do not devour your food
Remember when your mother used to reprimand you when you did not chew food properly? You may not have liked it at the time, but it was really good advice.
That’s because your brain does not process immediately when your stomach is full, which means you tend to eat more than you need to.
By slowing down during meals and taking the time to chew properly, you are giving your brain enough time to get the signal that you are full.
As a result, you will feel more complete, and subsequently you will eat less. An important review of 23 studies showed that people who have the habit of eating their meals gain faster weight than those who eat slowly.
Because eating quickly is associated with excess body weight, it is necessary to make a conscious effort to spend more time when chewing food.
5.- Drink more water
You have probably heard that water is the elixir of good health and fitness. It is true. Studies have consistently shown that water actually has a significant effect, which is further reinforced when replacing sugary drinks with water.
Water is beneficial for you on many different levels, so it really is a good idea to get into the habit of drinking eight glasses of water a day.
It has been found that water has an important role in boosting your metabolism by 24 to 30% over a period of 1.5 hours, allowing you to burn calories at a faster rate.
To lose weight, it seems especially important to drink water before meals, which can make you feel fuller.
Another study showed that drinking half a liter of water for half an hour before meals can help you lose about 44% of your body weight over a 12-week period.
6.- Eat foods rich in fiber
In essence, fiber helps you lose weight, making you feel full. When you feel satiated, you will not feel craving for foods with extra calories.
Studies have found that higher fiber intake is associated with lower body weight. Specifically, fiber is even more useful for your weight loss goals.
Found only in plant sources such as orange, flax seeds, asparagus, brussel sprouts, oats, and beans, viscous fiber is transformed into a substance similar to a gel in the stomach, delaying the emptying of itself.
7.- Increase protein consumption
Protein is another great thing so that you can increase in your diet. Again and again, it has been shown to help with weight loss. That is why whey protein is a popular weight loss supplement.
A study has shown that replacing other sources of calories with whey protein can help you lose about 3.6 kilograms of weight, and can also increase muscle mass.
Other studies show that eating eggs (a great source of protein) for breakfast instead of grains can reduce your caloric intake for the next 36 hours, which can help you achieve losing weight.
Other sources of protein include quinoa, chicken breasts, almonds and fish. They can improve satiety by affecting hormones that regulate appetite, such as GLP-1 and ghrelin.
According to a different study, an increase of 15 to 30% in protein consumption led to 441 fewer calories per day per participant. These participants lost around 5 kg in 12 weeks.
8.- Pay attention to what you are eating
Most of the time, you do not have time to sit down and really enjoy what you are eating. We are too busy looking at the TV screen or doing any other activity.
Sometimes, we are too busy participating in a conversation or seeing work emails.
In other words, we tend to distract ourselves during meals. And that is exactly what makes us eat more than we should.
One study found that when the level of background noise increases during meals, people lose their ability to perceive sweetness and salty taste, and are more likely to want bite later on.
Another review of 24 studies found that people who are distracted during meals ate 10% more than those who eat focused, and even consume 25% more calories in later meals.
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So it is rude and unhealthy to use the phone during meals!
9 .- Reduce your portions
You are probably aware that portion sizes are getting bigger and bigger. According to a study, doubling the parts of an appetizer alone can increase your calorie intake by 30%.
Many other studies have confirmed that large portions actually cause weight gain and obesity. To help yourself, it is recommended to eat less in each session, serve food (especially if unhealthy) in smaller dishes because the portion will look bigger, and you can eat less.
Make an active effort to limit your portions, and order smaller portions when eating out.
10.- Record your progress
It is always helpful to remember your goals of how to lose weight and track.
One method that has proven and is true is to keep a food diary, which consists of recording what you are eating every day.
This practice makes you more aware of what you are consuming and helps you eat more healthy foods, which are lower in carbohydrates, fats, sugar.
11.- Another useful technique is to take pictures of what you are eating.
Nobody likes when people upload photos of all their meals to Instagram, but they can have a personal photographic food diary to track their unhealthy eating habits.
12.- Be positive
You may remember a time when you came home in a bad mood or stressed and proceeded to finish a whole bag of chips or a whole tub of ice cream in a single session.
According to clinical psychologist Sharon Robertson, “Positive psychology techniques promote positive thinking and positive feelings, and this ‘feeling good’ effect can lead to increased motivation. In the case of losing weight specifically, weight loss behavior can be promoted. ”
Another study states that when we are in a good mood, we tend to look at the bigger picture and choose more nutritious foods.
Meanwhile, the bad mood leads us to consume ourselves with negative thoughts and fattening of food.
Cooking with healthy oils
You can not be losing weight, if you cook with unhealthy oils at home.
Substituting the regular oil can promote losing weight, it is a minor change, but it can produce a not so minor effect on your weight. The clear winner is coconut oil, which tastes good and has numerous benefits.
The fats in coconut oil are healthy, and along with cholesterol reduction, can increase metabolism, improve satiety, and reduce body mass indexes.
Meanwhile, olive oil has a high concentration of monounsaturated fatty acids, which reduce lipid levels, promote HDL cholesterol (which is a good thing), and reduce LDL cholesterol.
Drink coffee or green tea
We have already established that you should not drink sugary drinks (even fruit juice) on a regular basis. Much research has been done on the effects of coffee and caffeine, and it has been found that it can increase metabolism by 3 to 11% and increase fat burning by 10 to 29%.
Green tea also has caffeine, but it has antioxidants called catechins, which improve the regulation of body weight and the burning of energy. Other studies show a positive association between green tea consumption and losing weight.
As you can see, these tips only require making small adjustments to your routine. All of them are backed by scientific evidence, and best of all, they do not require you to get involved in any diet or exercise!