1. Keep track of your diet and exercise
If someone wants to lose weight, they should know what they eat and drink every day. The most effective way is to record anything they have eaten. Researchers had 3.7 billion downloads of health apps in 2017. Among them, diet, exercise and weight loss apps are the most popular. This is not without reason, as tracking physical activity and weight loss progress on the go can be an effective way to manage your weight.
One study found that continuous tracking of physical activity can help with weight loss. Meanwhile, one review study found a positive relationship between weight loss and the frequency of monitoring food intake and exercise. Even a simple device like a pedometer can be a useful weight loss tool.
2. Concentrate on eating
Mindful eating is a practice where people pay attention to how and where they eat. This practice allows people to enjoy the food they eat and maintain a healthy weight. Since most people lead busy lives, they tend to eat while running, in the car, working at their desk and watching TV. As a result, many people have little idea of the food they are eating.
Mindful eating practices include:
- Sit down to eat, preferably at the table: focus on eating and enjoy the experience.
- Avoid distractions while eating: Don’t turn on the TV, laptop, or cell phone.
- Eat slowly: Take time to chew and taste food. This technique aids in weight loss because it gives a person’s brain enough time to recognize the signals that they are full, which can help prevent overeating.
3. Eat protein for breakfast
Protein can regulate appetite hormones and help people feel full. This is mainly due to a decrease in the hunger hormone ghrelin and an increase in the satiety hormone peptide and cholecystokinin. High-protein breakfast options include eggs, oatmeal, nut and quinoa porridge, sardines and chia seed pudding.
4. Cut back on sugar and refined carbs
Western diets are increasingly high in added sugar, and there is a clear link to obesity. Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. These include white rice, bread and pasta. These foods are digested quickly and are quickly converted to glucose. Excess glucose enters the bloodstream and stimulates the hormone insulin, which promotes fat storage in adipose tissue, which can lead to weight gain.
5. Eat more fiber
Unlike sugars and starches, dietary fiber describes plant-based carbohydrates that cannot be digested in the small intestine. Including a lot of fiber in your diet can increase satiety, which may lead to weight loss. Fiber-rich foods include: whole-grain breakfast cereals, whole-grain breads, oats, barley and rye, fruits, vegetables, and beans.
6. Get a good night’s sleep
Numerous studies have shown that sleeping less than 5-6 hours per night is associated with an increased incidence of obesity. Studies have shown that insufficient or poor quality sleep slows down the body’s process of converting calories into energy, known as metabolism. When metabolism is less efficient, the body may store unused energy as fat. Additionally, lack of sleep increases insulin and cortisol production, which also promotes fat storage.
7. Manage your stress levels
Stress triggers the release of hormones like adrenaline and cortisol, which initially reduce appetite as part of the body’s fight-or-flight response. However, when people are under constant stress, cortisol can stay in the bloodstream for longer, which increases their appetite and may cause them to eat more. Cortisol signals the need to replenish the body’s nutrient reserves from the preferred fuel source (carbohydrate). Insulin then transports the sugar from the carbohydrates from the blood to the muscles and brain. If an individual does not use this sugar, the body stores it as fat.
Post time: Mar-01-2022