Have you tried several diet plans but none seem to help you lose weight? By now you should know that it doesn’t work on you and its time you tried a healthier approach. Evidence now proves that you can lose weight without dieting. But how? Well, there is an easier alternative. And all you have to do is eat healthily.
Fortunately, choosing the types of food you eat is simple. It may not be as easy as you think but it’s achievable without having to go into greater heights like dieting or gym classes. Follow these carefully researched tips and you’ll be well on your way to a healthy weight and a happy life.
Eat Protein-Rich Foods in Plenty
The advantage of eating lots of proteins is the satiating effect. Protein-rich foods reduce feelings of hunger and fill you up fast. This means that you end up eating fewer calories, and in turn, shed some extra pounds.
Science backs the evidence behind this fact and you can even try it today at home. Instead of your cereal breakfast, try eating a protein-rich breakfast and feel the difference in terms of how frequently or soon you’ll feel hungry. Undoubtedly, you’ll eat fewer calories for the rest of the day. Keeping up with this trend will be healthy and help you control your weight.
Increase Your Intake of Fiber-Rich Foods
Like protein-rich foods, fiber-rich foods also increase your satiety, helping to keep you full for longer. If you can stay full for a long duration, you automatically reduce your food intake throughout the day. Studies show that viscous fiber is especially useful when it comes to weight loss. This type of fiber creates a gel when it comes into contact with water. Research shows that the gel prolongs nutrient absorption time and also slows down the emptying of your stomach.
Feeling Thirsty? Drink Water
We understand sodas, coffee, juice, energy drinks, and tea are delicious and convenient, especially when you’re feeling thirsty. However, sugary drinks are a health risk and not advisable. Water, on the other hand, has no side effects and it keeps you hydrated. Plus, research shows that drinking water just before your meals will make you feel full, thereby reducing your portion size. Water also makes your skin look young, fresh and healthy.
Be mindful of the plate size you use. Smaller dishes mean you’ll eat a smaller serving. Weight loss experts recommend that you keenly watch your portion sizes. Even healthy food, if eaten in excess, negates all your efforts of eating healthy.
Don’t Sacrifice Your Sleep
Poor sleep is a deterrent to weight loss goals. Sleep deprivation is said to trigger a part of the brain that controls your urge to eat. No wonder you find yourself in the kitchen late at night looking for something to snack on. Create a healthy sleep circle and be sure to enjoy eight hours of sleep. Kill bad habits such as using the phone in bed or installing a TV in the bedroom. In addition, take your meals at least two hours before bedtime.
Another way to reduce the number of calories is to be mindful of what you’re eating. Many people love eating while watching the TV or checking their social media feeds. This leads to poor concentration on what you’re eating and in most cases, you’ll just end up eating more than you intended. On the same note, learn to chew your food slowly and thoroughly. Fast eaters don’t give their brain enough time to process if you’ve had enough to eat. Eating slowly helps you to chew your food thoroughly and also decreases the amount of food you eat.
Don’t Skip Breakfast
This might seem like a no-brainer for people who are trying to lose weight. But, it actually does the opposite and you only end up eating more the rest of the day. Studies show that breakfast eaters have higher concentration levels compared to people who skip breakfast.
Greens should be your best friends now. There are plenty of healthy green vegetables that are both low-caloric and low-fat. Yes, meat might be tastier but veggies are healthier. Even the U.S. government proposes that an adult eats seven to 13 cups of fresh farm produce daily for optimal health. One way to achieve this is to fill up your kitchen with greens and fruits to make it easy to incorporate them into every meal.
Go Whole Grains
Ditch white bread, pasta, cookies, and other refined grains and go for the whole grains, such as bran flakes, popcorn, whole-wheat bread, and brown rice. Because of their high-fiber content, you’ll stay full throughout the day and avoid temptations to snack on cookies and cakes.
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