health
Nutrition and diet
5 things that will help you lose weight, besides diet and sports
Yes, diet and sports are the obeisance, but we mean other things, that if you start doing them they will help you lose weight effectively and advance you towards your goal.
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diet
Weight loss
healthy nutrition
Walla!
health
Tuesday, 27 April 2021, 07:54
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A woman being weighed (Photo: ShutterStock)
When you decide that you want to start a weight loss process, there are two tasks that you naturally and readily adjust to: diet (eating less and reducing caloric intake) and sports (increasing caloric expenditure).
But there are other things you can do to promote weight loss, small changes that can increase the burning of calories and fats, or decrease the calories you consume - sometimes without paying attention.
Here are 5 things you can do today:
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1. Drink water
Our body needs fluids to burn fat.
That is why it is important to drink 1.5-2 liters of water daily.
Also pay attention to the signs that your body is signaling to you that it needs more fluids, such as constipation or difficult exits.
On top of that drinking enough fluids can also help you feel fuller and eat less, which is especially important in the process of dieting.
A study in adults showed that drinking half a liter of water half an hour before a meal reduces the intensity of hunger and calorie intake in the meal.
2. Maintain hours of sleep
The time you went to bed can be worth 400 calories.
Woman wakes up (Photo: ShutterStock)
Sleeping less than seven hours a night slows down the body's metabolic rate.
In a study that examined metabolism, researchers found that a person who slept five and a half hours a night burned 400 calories less the next day than the day before he slept eight and a half hours of sleep.
Inadequate sleep can also affect the hormones that regulate appetite.
And increases the risk of sharp and sudden increases that lead to hunger pangs and cravings for foods like empty carbs and sugars.
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3. Cut back on the amount of alcohol
Most diets do not include guidelines regarding alcohol consumption, although it does have significant effects on our metabolic rate.
Alcoholic beverages often contain empty calories and can contain up to 300 calories per glass of drink (depending on what you drink).
In a study that followed 5,000 overweight people for four years, the researchers found that those who, in addition to changing their eating habits, also stopped consuming alcohol, lost many more pounds on average than study participants who went on a diet without giving up their drinks.
4. Do not eat sweet immediately after eating
Disrupts both your brain and your weight.
Brownies (Photo: ShutterStock)
Something sweet at the end of a meal is a habit that many of us find very difficult to get rid of.
Sometimes it seems to be more our psychological or emotional need, than a real desire.
But a study published in Nature magazine in 2012 showed that this is a much more serious and profound problem - we are simply addicted to sugar.
The researchers demonstrated in several studies that a large amount of sugar not only makes the western population fatter and sicker, but also disrupts brain activity.
When you eat a lot of sugar at once, insulin levels skyrocket and then drop, and then comes a feeling of fatigue.
This fatigue makes us want to consume more sugary foods - to wake up.
It is a cycle that harms both our health and the chances of weight loss.
Get used to finishing your meal with a glass of hot water with mint or ginger that can soothe the need for sweet.
As you persevere with this, there is a high chance that the need for sweet at the end of each meal will go away.
5. Add dietary fiber to the menu
When we start a diet or weight loss program we are very busy with what to eat less (especially carbs), what to take off the menu, what to avoid and so on.
Our tendency is less in the directions of what to add - which is a shame.
Because if you add more high-fiber foods to your menu, you will benefit from several directions.
Studies have found that a low-carb diet has been linked to lowering cholesterol and blood pressure levels, has of course helped with weight loss and even helped control sugar levels.
And yet a low-carb diet can also be low in dietary fiber that helps the digestive system, prolongs the feeling of satiety and of course, is good for your diet.
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