Want to Lose Weight? Here Are Seven Brilliant Ways to Do It!

If you want to lose weight, all you have to do is go on a diet and start visiting the gym. However, it can be extremely difficult to stick to a weight loss diet, not to mention the working out part.

Did you know that there are other ways to lose weight, which can be quite effective? Keep on reading and find out more information on brilliant ways to reduce your weight! And, remember, you opt for the most effective weight loss pills as well, as these will help you reach your ultimate goals.

Take time to chew your food

It is true that we live in the age of speed but this should not true for eating. When we eat in a hurry and do not chew our food properly, this only increases the risk for overeating and obesity.

According to modern research, you can actually lose weight by taking your time to chew your food. As you begin to eat more slowly, you will discover that you are actually eating less and yet feel satisfied. This is because your brain has had the necessary time to process the food intake, activating the satiety sensation.

On the other hand, as a fast eater, you will send the wrong signals to the brain, causing a higher food intake. Start by counting the number of times you chew each bite of food, turning this into a healthy habit. And, remember, by eating slower, you will end up feeling full, despite having eaten a reduced quantity of food.

Increase your intake of proteins

Were you aware that a higher intake of proteins could offer a prolonged satiety sensation? Well, it does. When we eat more proteins, we end feeling full and not at all interested in unhealthy snacks. A diet rich in proteins keeps both hunger and cravings at a safe distance.

The consumption of proteins can regulate the balance of hunger and satiety hormones, preventing us from overeating. For example, in order to lose weight, one should switch from a grain-based diet to one that is rich in quality proteins, such as eggs.

You should organize a list of protein-rich foods and do your best to include more of these food products in your diet meals. Apart from eggs, you can consume quinoa, almonds, Greek yoghurt, legumes, lean meat and fish.

Discover the benefits of foods that are rich in fiber

When we eat empty calories, not only we are gaining weight but we always feel hungry. If you are interested in quick weight loss, there is one big change you should consider: the fiber-rich diet. Such foods can offer a prolonged satiety sensation, so that you forget about feeling hungry and be less inclined to give into cravings.

By consuming fiber-rich foods, you can keep your appetite under control and benefit from increased nutrient absorption. As the digestion process is slowed down, you will be less tempted to eat large quantities of food. Among the most recommended fiber-rich foods, there are: flax seeds, cereals (oats), oranges, Brussels sprouts and asparagus.

Educate yourself to drink water

You might not think that drinking water could help you lose weight but it actually does. It is recommended to drink a glass of water before each meal, so that you trick the brain into thinking you’ve already eaten (thus, sending the satiety sensation back).

Studies have confirmed that, by drinking water before a meal, you will end up eating less (fewer calories). It is interesting to point out that the increased intake of water is associated with a reduced hunger sensation.

From a different perspective, dehydration can actually favor weight gain, so you can see why it is important to drink plenty of water. Do not replace water with other drinks, such as sodas, as these are loaded with sugar (and thus rich in calories).

Reduce the portion size

As we live in the age of consumerism, we should not be surprised that more and more restaurants entice us with super-sized meals. However, in reality, our bodies do not need that much food to survive and thrive.

If you want to lose weight and return to a healthy figure, there is one very simple solution you can try. You can reduce your portion size, thus eating a smaller quantity of food. A good way to achieve that is by using a small plate, so that the brain is tricked into thinking that you are eating a regular portion anyway.

Keep in mind that super-sized portions have been associated with obesity and an increased risk of cardiovascular disease. You do not have to reduce your food intake at once, as proceeding gradually generally offers the best results. Soon, you won’t even notice that your portion size has reduced by so much.

Sit down and have a proper meal

Today, we have access to a wide range of electronic devices, which have begun to occupy more and more of our time. Unfortunately, we have developed the habit of eating while watching TV or scrolling on social media. You might not be aware of this but such habits have been associated with an increased intake of food.

In order to lose excess weight, you need to sit down and have a proper meal, without any distractions. When we eat without concentrating on the food, the caloric intake is considerably higher. Moreover, we do not enjoy the food and we are left with wanting more (satiety sensation negatively influenced).

It is also important to avoid eating on the run or while standing, as these habits can be just as damaging for the metabolism. These also fall into the category of distracted eating, which can cause weight gain on a long-term basis.

Sleep for at least 7-8 hours per night

Sleep deprivation is often associated with negative changes in general health, especially whereas the metabolism is concerned. When you neglect to sleep for the recommended amount of time, you are wreaking havoc on your body. This leads to chronic stress, which in turn has a negative effect on the appetite.

When organizing the best diet plan, you should consider sleep as a deciding factor. As studies have proven, sleep can regulate the appetite and satiety hormones, such as leptin. The lack of sleep also leads to increased cortisol levels, which places the body in the fight-or-flight mode (hunger appears as a solution to stress).

You need to educate yourself and sleep for at least 7-8 hours per night. In this way, you will regulate your metabolism and keep your appetite under control. Moreover, quality sleep is associated with a reduced risk of chronic conditions, such as cardiovascular disease, diabetes and obesity.

In conclusion, these are some of the best ways in which you can activate your metabolism and lose weight in a healthy manner. What matters is that you are willing to make a few lifestyle changes, so that you can improve your overall quality of life.

References:

  1. https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20715
  2. https://www.ncbi.nlm.nih.gov/pubmed/16373948
  3. https://www.researchgate.net/publication/263862179_Sleep_debt_and_obesity
  4. https://www.ncbi.nlm.nih.gov/pubmed/18469287

 

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