Restrictive and unbalanced diets can make you lose weight, but they are unhealthy and have a rebound effect. The dreaded rebound effect is one in which, shortly after finishing an unsustainable diet, the lost weight is regained.
There are other ways to lose weight and adopting these habits as part of a lifestyle will help you keep those kilos from returning and have better health.
1. Don’t eat in a hurry
Chew your food well, that helps your body assimilate the nutrients better, but also, taking your time will help you feel satisfied with less food. Penn Medicine explain what It takes 20 minutes for the brain to register fullness. Eating too fast can make you overeat and cause you to feel pressure and bloated after eating.
Cut the food into smaller pieces and use a smaller utensil, such as a baby spoon.
2. Avoid ultra-processed foods
Frequent and excessive consumption of intensely processed foods can cause you to gain weight due to their high calorie content, and many of these, empty calories. These products tend to be low in fiber and nutrients, with high amounts of added sugar and sodium.
Studies reveal that people who include ultra-processed foods in their diet tend to eat around 500 more calories daily. These foods include cookies, sugary drinks, deli meats, French fries, breakfast cereals, frozen pizza, and prepared meals.
3. Eat fruits and vegetables of all colors
Most fruits and vegetables are low in calories and fat. The water and the fiber they contain add volume to your dishes and they can give you the feeling of being full. To lose weight, you must consume fewer calories than your body expends.
The best thing is that fruits and vegetables also provide you with essential vitamins and minerals and other substances important for your good health. Plus, sweet fruits and vegetables like sweet potatoes can help you satisfy sugar cravings naturally.
4. Drink water
Sometimes, you could be confusing the need for water with hunger, drink some water and wait 20 minutes to see if your hunger decreases. Confusion occurs in the hypothalamus, the part of the brain that regulates both appetite and thirst.
Water also helps bulk up your meals and help you feel full.
5. Limit sugary drinks
Sugary drinks provide you with a lot of calories and virtually no other nutrients. These include soft drinks, fruit juices, lemonade, sugar coffee and tea, sweetened powdered drinks, as well as sports and energy drinks.
People who consume sugary drinks consume even more calories because they do not feel as full as if they had eaten the same calories from solid foods. Coupled with weight gain, the Harvard Nutrition Source points out that sugary drinks can increase the risk of type 2 diabetes, heart disease and other chronic diseases.
6. Avoid alcohol
Alcohol can make weight loss difficult, among several reasons because it is high in calories. Some have the same amount of calories as a meal, but without the nutrients.
Studies reveal that the consumption of more than half of a standard alcoholic drink per day is associated with an increased risk of obesity and metabolic syndrome in both men and women, and the risk increases in proportion to the consumption of alcohol.
7. Get enough sleep
Try not to stay up. Restricted sleep and poor quality sleep can lead to metabolic disorders, weight gain, and an increased risk of obesity. According Sleep Foundation, not getting enough sleep can reduce the amount of weight lost and encourage overeating18. Try to get 7-9 hours of sleep daily.
8. Get moving
Physical activity contributes modestly to weight loss and can decrease abdominal fat, increase cardiorespiratory capacity, and can help maintain weight loss.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.