Dieting and exercising are the two most emphasized things when it comes to weight loss and living healthy. However, sticking to a conventional diet and exercise can be difficult at times. Losing weight doesn’t have to be about cutting on calories and sweating it out in the gym. You will be surprised how making simple adjustments in your daily lifestyle can actually help you lose weight without even trying. We’ve outlined effective ways to help reduce weight as well as prevent weight gain in the future. They are as follows:
Increase on Fiber-Rich Foods
You can find fiber in fruits, vegetables, legumes, and whole grains. Digestion of fiber is totally different from other foods because the body doesn’t digest it in the small intestine. Instead, it is moved to the large intestine where the fermentation process occurs.
Consuming foods rich in fiber can help you lose weight in the following ways:
- Increases fullness.
- Slows down digestion.
- Prevents constipation.
- Increases food transit time and nutrient absorption.
High-stress levels disrupt hormonal balance. When a person is stressed, the body is forced to produce hormones called glucocorticoids. Too many glucocorticoids can increase one’s appetite, leading to overeating and ultimately weight gain. Additionally, stress triggers emotional eating, which means a person eating unhealthy food to try to control a negative mood. You can reduce your stress levels by:
- Reducing caffeine intake.
- Practicing meditation.
- Taking casual walks.
- Avoiding stressful situations.
Try a Probiotic
Probiotics are very essential for digestion. A recent study found a connection between gut and brain function to probiotics. The study suggested that probiotics influence weight, fat mass, and mood. The human body happens to be the host of these bacteria and feeds them with food including fiber. In return, the bacteria become beneficial to the person’s intestine and general health. Probiotics provide the following benefits to the body:
- Specify fatty acids that have anti-cancer properties.
- Regulate body weight.
- Provide energy to the gut wall and liver cells.
Increase Protein Intake
Eating plenty of proteins has a powerful effect on appetite. Proteins create a feeling of fullness, reduces hunger and helps you eat fewer calories. This is because proteins affect hormones such as ghrelin and GLP-1 which play a role in hunger and fullness. One study showed that increasing protein consumption from 15% to 30% helped the participants eat 441 fewer calories per day and they lost 11 pounds over 12 weeks on average. You should consider switching from a grain-based breakfast to a protein-rich meal like eggs.
Eat Without Electronic Distractions
You should be keen when eating to help reduce your calories intake. People who eat while watching the television or using their mobile phones lose track of how much they have eaten resulting in overeating. A review of over 24 studies found that the participants who ate while distracted ate about 10% more in that sitting. Even worse, absent-mindedness during a meal can increase your food intake later in the day. People who were distracted while eating ate 25% more calories at later meals than those who weren’t. Those extra calories add up to a massive impact on your weight.
Cut on Sugary Drinks
Multiple types of research have linked consumption of sugary and artificially sweetened drinks to higher body fat in children. Healthy alternatives such as plain water with ginger, mint, berries or cucumber are refreshing and contain very few calories. Also, herbal, green and black teas are suitable with excellent benefits. You should avoid drinking fruit juices since some are added sugar, instead eat whole fruits as they contain fiber.
Eat Healthy Snacks
A research from 2016 indicated that one-third of peoples’ daily energy intake comes from snacking. Multiple snacks are now being introduced in our markets which have led to even more consumption. However, homemade snacks are healthy and can increase fullness and reduce the number of calories a person consumes during meals. Healthy snacks such as homemade yogurt, dried dates, high fiber fruits like apples, bananas and oranges, high fiber vegetables such as carrots and broccoli and a handful of unsalted, unflavored nuts are what you should be eating.
Chewing thoroughly when taking your meals has been found to reduce food intake. The brain needs time to process that you’ve had enough food to eat. When you eat fast, you tend to finish your meal faster, and this doesn’t give the brain enough time to process the level of satisfaction. This could potentially affect your weight. Many simple lifestyle habits that don’t involve dieting or exercising can help you lose weight. However, it’s advised that you experiment on one thing at a time and if it works better then you can incorporate more things.
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