How To Easily Lose Weight (For Real)
It’s hard to lose weight, it takes a lot of sweating and hunger, right? Well, it is not really necessary. While it is safer to go to the gym and eat healthy to be healthier and fitter, sometimes you have to start small or collect extra credits to get past that plateau. 8 tips (backed by science!) Useful for losing weight without trying.
1. Drink water before each meal.
You’ve heard the age-old saying: “Sometimes when you think you’re hungry, you’re just thirsty.” It turns out that drinking water for weight loss is not just a myth it’s a fact.
Recent research in the journal Obesity finds that obese adults who drank about 16 oz of water 30 minutes before their main meal had moderate weight loss compared to a group who did not drink before their meal. Why? First, it fills you with water and can reduce your appetite. Second, another study published in the
Journal of Clinical Endocrinology and Metabolism found that drinking about 17 oz of water increased metabolism in healthy men and women by 30% and reached this metabolic peak by up to 30-40. minutes after drinking. . Drink a few glasses of water 30 minutes before eating and prepare your metabolism to rehabilitate in time for food consumption.
You will not lose 5 pounds a day, but research suggests that it is effective for moderate long-term weight loss by limiting appetite and boosting metabolism. Plus, there is no downside: it helps you replenish your water for a day, which comes with a number of other health benefits that go beyond the loss of weight.
You don’t have to text and drive or drive Netflix and drive — you don’t have to try and do those things and eat them either. Eating distractedly is one of the main causes of this “I’m still hungry” feeling. Physical satiety is closely linked to psychological satisfaction, said therapist Deborah Beck Busis, Ph.D., diet program coordinator at the Beck Institute for Cognitive Behavioral Therapy and co-author of The Diet Trap Solution.
“It takes at least 20 minutes for your stomach to realize that you have eaten something,” says Dr. Caroline Cederquist, metabolism / weight loss expert and founder of bistro MD. “When we watch TV, drive, etc., we eat a lot more than we think and we are not satisfied.”
This has also been proven by research: according to a recent study published in the magazine, conscious eating has a direct impact on the amount of food consumed. American Journal of Clinical Nutrition
. People who consume a meal while distracted tend to eat a moderate amount more than non-distracted— plus, distracted eaters ate more food later in the day than non-distant eaters. The removal of visual information about the amount of food consumed during the meal has also resulted in an increase in the amount of food consumed. Takeout: the less you focus on your food and the more you focus on the TV / computer / smartphone in front of you, the less you will be satisfied and the more you will tend later and latest.
3. Cut calories with simple swaps
You don’t have to stop eating everything you love to lose weight. Swap here and there to save calories and they add up – lots of time. Instead of a cereal bar with more than 140 calories and tons of added sugar, take an apple for about 80 calories. Choose steamed rice and grilled chicken instead of fried rice and chicken. “You can also add vegetables to classic starch dishes to increase water and fiber and reduce calories,” says Cederquist. (Like replacing regular pasta with vegetarian pasta.) Cut down on liquid calories by drinking water, coffee or tea instead of high-calorie coffee drinks. Baking? Reduce the amount of butter or sugar or prepare healthy baking swaps such as applesauce or Greek yogurt instead.
We know you’ve probably heard it a thousand times. But if you can do this little daily swap, You’re going to spare enough calories to handle foods you really like or get into a calorie deficit (also known as the key to weight loss). (And this is just the tip of the iceberg). This simple swap is the way to health – if you want to eat and lose weight without really dieting.
4. Eat dark chocolate.
You consider sweets to be enemies of your successful weight loss plan? Not so quick: dark chocolate might just be your best weight loss friend. Researchers From The University Of Copenhagen fed healthy young men 100 grams of either milk or dark chocolate first thing in the morning, then had them check their hunger degree and fed them a meal of pizza two hours later, they found that men that did eat dark chocolate were satisfied after eating the chocolate, less hungry and did eat less (17 percent fewer calories than eaters of dark chocolate) When the pizza is served for their next meal.
Why? One study recognizes an antioxidant in cacao that has been shown to stop weight gain and lower blood sugar amounts in laboratory mice, whereas another study found that some cocoa extracts inhibit enzymes from carbohydrates and fats digestion.
No, consuming dark chocolate does not help you lose pounds, magically. But if you like a nice treat, go for dark chocolate rather than white chocolate, or something else rich in sugar and calories. Over time, it will help you save calories and eat less.
you are nervous about going to the gym, don’t worry. You can find other ways to exercise that can lead to great weight loss results. If you sit regularly at your desk or at home (getting up frequently, tapping your feet, wiggling your legs), you may be burning a significant amount of calories just through these little movements – enough to be considered a way to lose weight or just prevent you from gaining some extra weight, according to a recent study published in the American Journal of Clinical Nutrition
. The only bad news; Your genes can play a role in whether you are a “born fidgeter,” or not. So if it’s not your nature to keep your body moving, don’t forget to do it with an alarm or a fitness tracker.
Aside from the occasional fidget, you should do easy stuff like take the stairs and do further to improve the regular calorie burn overall — no gym required. “Get as much exercise as possible,” says Cederquist. “Wearing a fitted earmold or some other form of activity tracking is helpful so people can see how many of us are moving.” Cederquist, It advises reaching 10,000 steps a day for overall wellness and well-being daily— no excuses.
6. Eat more
We’re not kidding. Starving your body by consuming too few calories won’t only leave you feeling sluggish and tired, but also will send your body into starvation mode (here’s exactly why cutting calories like hell for weight loss isn’t an honest idea).
“Due to the insufficient intake of calories, especially protein, the body breaks down muscle tissue to meet the need for amino acids,” says Cederquist. “I let my patients focus on getting enough lean protein and spreading it throughout the day.” His recommendation: focus on 100 grams per day, which is divided into three to four grams of protein for breakfast, lunch and dinner and a few grams for snacks.
“It’s important enough to get caloric quality, not just calories,” says Cederquist. If you’re eating insufficiently, you’ll find it difficult to lose weight, that you simply are losing your hair or your nails are brittle. you’ll even be tired and not have stamina.”
When you consume fewer than 1,200 calories a day, your workouts will fail and your body’s intense tension will contribute to muscle loss and delay your metabolism, as we mentioned in the 10 things you don’t know about calories. When you’re attempting to eat super healthy, you may be shocked by how little calories you’re really consuming — try monitoring your everyday consumption using a diet tracker app and make sure you’re feeding the body, not taking nutrients away from it.
7.Makeover Your Environment
Now you realize how much you consume is impacted by your dinnertime TV show and dishware — but do you think the environment has an even larger effect on your noshing habits? Within five miles of their houses, the average American buys and consumes more than 80 percent of their food — a.k.a. Your nutritional range, says Brian Wansink, Ph.D. owner of Cornell University’s Food and Brand Lab. In his book Slim By Design: Mindless Eating Solutions, Wansink talks about several studies he has conducted during his research career to show how your food environment determines your eating habits.
In a study sample, For instance, in one research, they noticed that serving yourself from the stove or counter would cause you to consume 19 percent less food than if the food platters are right in front of you. Another study found that a person with breakfast cereals on their counter weighs an average of 21 pounds more than those who don’t, while other research shows that a kitchen is usually messy or crowded is associated with overeating and complacency. This applies to the kitchen too; in restaurants, diners furthest from the main door are 73 percent most likely to order dessert and people who have desserts in or on their desks record weighing around 15 lbs more than those who don’t according to Wansink.
A good rule to promote healthy eating habits: make healthy options available and hide unhealthy options, he explains in Slim By Design. If you have a bowl of fruit every day instead of a bowl of candy or a cookie jar, you can save a handful of calories a day, which is a few pounds a year.
8.Reconsider Your Clothes
Thinking about your clothes after losing weight seems like a party rather than a weight loss strategy, but research and experts suggest otherwise. “A lot of space and elastic belts are not your friends because they allow you to distance yourself by ignoring your body, as well as the warning signs that you are eating too much,” says a weight loss and fitness expert. physical Jenna Wolfe, in her book Thinner In 30. “Instead, you have jeans and non-stretchy clothes with lots of space, but close enough to remind you of your goals.”
At the same time, wearing clothes that you can actually move around (read: no stilettos and a small pencil skirt) can help you stay active during the day instead of parking at your desk. A study by the American Council on Exercise They found that people took an average of eight percent more steps on days wearing jeans rather than conventional business clothes. Officially you have a well being reason each day to ask for a relaxed Friday.