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Following a conventional diet or a workout routine is hard, and it usually takes a LONG TIME to see results. Many believe that by eating the right foods and gradual eating, you will meet your target weight.
Some people cut their sugar intake to reduce their insulin levels that are causing the kidneys to shed excess sodium intake. This can help with the reduction of bloatedness and water weight.
Eating protein, fat, and vegetables is also one of the contributors to weight loss. Eating the right amount will surely help with weight loss. Furthermore, it is known that protein can help you lose weight naturally and helps to change the level of several weight-regulating hormones. For your brain to know how much to eat, it processes multiple different types of information.
Did you know that protein makes you burn more calories? Due to the high thermic effect and several factors, a high protein intake tends to boost the metabolism. This leads to a significant reduction in hunger. Here are some of the few tips that can make you lose weight without entirely changing your eating lifestyle.
#1 Use of smaller plates when eating unhealthy foods
In today's era, typical plates are significantly larger than ever before. We tend to get more food as our brains tell us that we don't have enough; thus, we feel the need to get more. Using a smaller plate ‘tricks’ our brain into eating a more appropriate portion and makes it think we have received enough food.
#2 Keep unhealthy foods out of sight
It is better to keep away unhealthy food to ensure that you prevent cravings. This makes your body more prone to weight gain. It is better to store more protein and fibre-rich foods; keeping a bowl of fruits makes you more active and reduces weight loss. By placing healthy foods on your countertops, this will surely make a plain sight.
As the saying goes: out of sight is out of mind, so if you try to eat healthier, make sure that you also include your family members by choosing healthier food choices in the house and advocate better choices; this way, your family will be more youthful and more energetic.
#3 Chew thoroughly
It is believed that how we finish our meals affects your weight. Based on some studies, fast eaters are more likely to gain weight.
Our brain signals our body that we have satisfied our hunger; however, if we eat too fast, our brain may not be receptive to the amount consumed. Thus, it is too late for the brain to tell that we have overeaten when we are full. The usual average minutes that we should consume our food is 20 minutes.
The best way to eat is to calm down and eat gradually. This will allow you to eat food without causing bloating and other digestive problems. Eating in portions without hurrying up is essential.
#4 Drink water regularly
Drinking water helps boost your metabolism. A study found that drinking half a litre (17 ounces) of water about 30 minutes before a meal reduced hunger and lessened calorie intake.
Participants who drank water before the meal lost 44% more weight over 12 weeks than those who did not. Follow the 8x8 rule, which is to drink eight glasses of water per day to maintain weight loss.
There are so many reasons why drinking water is essential; it not only helps with weight loss but also helps maintain a healthier system in general. Needless to say, if you want to lose weight naturally, drink plenty of water. Water and weight loss go hand in hand.
#5 Use a standing desk
Nowadays, many factors have been linked to the idea that a sedentary lifestyle is connected to weight gain, obesity, and other risk factors. That is why people have created the concept that standing while working will reduce and help the risk of being overweight and helps you in losing weight.
Standing burns an extra 0.15 calories per minute and 0.2 calories per minute compared to sitting. Although the amount of calories is likely not enough to help people lose weight, it could prevent weight gain. If you are standing for a few minutes or hours, the next thing on your mind is to walk.
Standing and walking as a form of exercise can help release endorphins, which positively impacts your brains. A sit-stand desk offers many benefits, and it can be used at work or at home.
For those that do not wish to change their current desk then the standing desk converter is the best choice for them. At AnthroDesk we offer some of the most practical choices for you to embrace a healthier lifestyle.
#6 Stress and lack of sleep contribute to obesity.
Stress and obesity are often linked to one another; feeling stressed often connected to weight gain. Have you ever wondered why when you are stressed, you tend to eat more?
Your stress hormones tell you that you need to eat more sugary foods and encourage cravings. When a person is stressed, nerve cells help fat accumulation. So if you are stressed, find ways to break this cycle and focus on better food choices.
A lack of sleep or sleep deprivation causes changes to your hormones that regulate and triggers hunger and loss of appetite. When you lack sleep, it makes you crave more food. Metabolism is also affected, as this will not function properly.
#7 Change the colour of your plate
According to studies, the higher the contrast on your food plate, the less unnecessary food you eat. Having less food on the plate allows you to think that there is more food on the plate’s edge.
Having your diet on a red plate is like a traffic light signal that allows you to think that you should avoid getting too much. This doesn't mean you should stop eating the required amounts of food, but rather eat the adequate amounts.
#8 Eat without distractions
We are too overwhelmed by technology and the Internet that we forgot how to eat without distractions. Paying attention to the food we eat will enable us to be more conscious of it.
If you are regularly distracted with gadgets and watching TV while eating, it will likely affect your eating habits and make you eat more than expected. So, pay attention to what you eat to ensure that you are getting the right food intake.
Food and water not only keep us alive, but they are a vital nutritional recourse for our brains to function properly. Eating is not enough; being mindful of what we should eat is what really matters.
Be sure to eat whole foods whenever possible and abstain from fast foods. It’s okay to have a cheat meal once in a while, however try not to make a habit out of it.
It is also important to enjoy our meals and be present, mindful and aware while we eat. This trick will not only help you feel fuller for longer, but it will also keep your digestion in check.