Controlling one’s body weight is a proven way to living a healthy life. But in today’s world most people struggle to control their weight because they find it difficult to stick to a healthy diet and exercise plan. Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.

Health experts have come up with several proven methods through which one could lose weight without having to sweat it our or starving oneself.

Chew the food thoroughly and slowly

When you chew your food thoroughly you automatically eat slowly which is associated with reduced food intake, increased fullness and smaller portions of food. It is also said that if you eat faster then you are more likely to gain weight than those who eat slowly. Research says that those who eat faster are also much more likely to become obese. Therefore, eating slowly is a simple way to lose weight.

Eat smaller portions of unhealthy foods

In today’s time it is impossible to stay away from unhealthy food completely especially since they are so addictive and appealing. Therefore, the other thing one could do was to eat smaller portions of unhealthy food as and when you can. It will certainly help you control your weight. Smaller portions of unhealthy food can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume unhealthy foods in smaller portions.

Consume plenty of protein

Protein is said to have had a powerful effect on our appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories. This is 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 people eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds. Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

Store unhealthy foods out of sight

Eating is as much a physical activity as it is a psychological one. Storing unhealthy foods away where you can’t see them may increase hunger and cravings for them causing you to eat them more. One recent study found that wherever high-calorie foods are more visible in the house, residents are more likely to gain weight more than people who keep only say a bowl of fruit visible. 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.

Eat fiber-rich foods

Eating fiber-rich foods increases satiety, which in turn helps you feel fuller for a longer period of time. Studies show that one kind of fiber, viscous fiber, is particularly helpful for weight loss, as 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, like beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds. A weight loss supplement called glucomannan is also very high in viscous fiber. Therefore, viscous fiber in particular helps in reducing appetite and food intake. This fiber forms gel that slows down the digestion process.

Drink water regularly

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.

Ear smaller portions of food

When people tend to consume large protions of food it increases the size of their stomach which makes them want to eat more food, which naturally increases one’s weight. Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity. Therefore, one should try and eat smaller portions of food.

Eat without electronic distractions

People who eat while they’re watching TV or working on their computers may lose track of how much they have eaten. This, in turn, can lead to overeating and over time an increase in one’s weight. Studies found that people who were distracted while eating ate about 10% more at one time. Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present.

Take enough sleep and avoid stress

In today’s stressful times people often ignore taking enough sleep which only adds to their stress. Both, in fact, have powerful effects on your appetite and weight. Lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed. Fluctuations in these hormones can increase your hunger and cravings for food particularly 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.

Stop consuming sugary drinks

Added sugar may very well be the single worst ingredient in the modern diet. Sugary beverages like soda have been closely associated with an increased risk of many diseases. It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does, plus they are also quite addictive which makes people want to consume them more and more. Sugary drinks have been linked to an increased risk of weight gain and many diseases. Your brain doesn’t register liquid calories as it does solid foods, making you eat more. However, as a word of caution one should not replace soda with fruit juice because it can be just as high in sugar content.

2023-03-19T12:57:46Z dg43tfdfdgfd