LOSS WEIGHT WITHOUT GYM
Definitely friends you loss your weight if you follow this formula which is given below
Your brain needs time to process that you've had enough to eat.
Chewing your food thoroughly makes you eat more slowly , which is associated with decreased food intake, increased fullness and smaller portion sizes.
How quickly you finish your meals may also affect your weight.
- A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters.
- Fast eaters are also much more likely to be obese.
To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
2. Use Smaller Plates for Unhealthy Foods
The typical food plate is larger today than it was a few decades ago.
This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.
On the other hand, a bigger plate can make a serving look smaller, causing you to add more food.
You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.
3. Store Unhealthy Foods out of Sight
Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more .
One recent study found that if high-calorie foods are more visible in the house, residents are more likely to weigh more than people who keep only a bowl of fruit visible.
Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you're hungry.
On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.
4. Eat Fiber-Rich Foods
Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.
Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake
Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach.
Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.
A weight loss supplement called glucomannan is also very high in viscous fiber.
5. Eat Planty of Protein
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories.
This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast.
What's more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.
Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.
Drinking water can help you eat less and lose weight, especially if you drink it before a meal.
One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake.
Participants who drank water before a meal lost 44% more weight over a 12-week period compared to those who did not.
If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect.
7. Sleep Well and Avoid Stress
When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.
A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you're stressed.
Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.
What's more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.
8. Serve Unhealthy Food on Red Plates
One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods.
One study reported that volunteers ate fewer pretzels from red plates than from white or blue plates.
The explanation may be that we associate the color red with stop signals and other man-made warnings.
SUMMARY OF ALL POINTS
1 Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.
2 Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore, it's smart to consume unhealthy foods from smaller plates, causing you to eat less.
3 If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods like fruits and vegetables in plain sight.
4 Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.
5 Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.
6 Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.
7 Poor sleep and excess stress may imbalance several important appetite- regulating hormones, causing you to eat more.
8 Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.
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