Some simple habits can be as effective for health and weight management as calorie restriction. More and more nutritionists say that a restrictive diet is not effective. Despite fulfilling their promise, the side effects soon appear. 95% of people who undergo restrictive diets return to their initial weight, or gain more weight, and still lose muscle mass.
Not being a fan of a diet doesn’t mean you can’t have a healthy life and control your weight. There are actually several ways to accomplish this by following a few simple tips – which have nothing to do with diets. According to the Mayo Clinic, physician and nutritionist Jason Ewoldt came up with some tips based on several studies published over the past few years.
Here are some ways to lose weight (healthy) without a diet:
Hydrate yourself regularly
In addition to softening your skin, preventing headaches, fatigue, and other benefits, taking regular water can help you eat unnecessarily. According to Mayo Clinic nutritionist Jason Ewoldt, many people confuse thirst with hunger. A study of more than 10,000 adults in the United States showed that staying hydrated is important. it is especially by drinking water and eating water-rich vegetables and fruits increase satiety and helps control weight.
Prefer natural foods
For decades, the basic rule of starting a diet is to exchange all drinks and foods – such as milk, sugar, yogurt, juices, etc. It is for their light and diet versions, with synthetic sweeteners such as aspartame or sucralose.
However, more and more studies link synthetic sweeteners to a person’s increased risk of developing obesity and type 2 diabetes. Researchers believe that synthetic sweeteners can “mess up” how our body processes fat. It can interfere with our body’s ability to regulate sugar in the body. This can cause metabolic changes that would lead to chronic diseases.
Sleep 7 to 8 hours a night
We don’t always have so much time for our daily sleep, but a good night’s sleep is essential to our health. A few hours of sleep makes us eat more, and not only that: it makes us eat worse. This is because when we are deprived of sleep, we tend to seek more calorie and fat foods. In addition, drowsiness disturbs the region of our brain that warns us when we are satisfied.
Do not skip meals
Are you one who skips breakfast to sleep 20 minutes or eats any salty lunch? Know that you are worsening your metabolism. Studies show that breakfast eaters are less likely to increase waist circumference.
In a year, skipping this meal can make you fat about eight pounds. There is no need to overindulge in abundance, but eating something in the morning helps you control the urge to eat fatty and sugary foods throughout the day.
“When we are hungry, we will choose the fastest and most practical food available,” Mayo Clinic physician Jason Ewoldt told adding that the chances of having snacks, fast food and sweets are greater.
Eat a healthy snack between meals
If you are very hungry for lunch and dinner, have healthy little snacks in the middle of the morning or in the afternoon. This helps you not lose control over your meal and end up eating more than you should. Remember that healthy snacks are nuts, fruits, natural whole yogurts, etc.
Plan your meal without diet
As we said earlier, our decisions can tend to foods nothing healthy when we are hungry. Making a healthy lunch or dinner requires planning, according to Ewoldt.
Eat more nuts
Nuts are great sources of good fats and are still sources of protein. A study published by Harvard University found that people who eat a handful of various nuts daily had a reduced risk of developing heart disease. Eating nuts also helps lower the level of bad cholesterol (LDL) in the blood.
Work out in the morning
Studies show that people who exercise in the morning fasting can burn 20% more body fat. It is because during the activity than those who choose another time and eat before exercising. And oddly enough, exercising on an empty stomach does not increase your appetite. But fasting exercises may not be suitable for everyone. If this is your case, have a light snack at least 30 minutes before the activity. What matters is feeling willing to exercise.
Eat more fruits
Fruits are a great alternative to an afternoon snack as they are natural, contain vitamins and minerals and are still rich in fiber, a key component for proper bowel function. Fiber also prolongs the feeling of satiety. If you prefer, add oatmeal (a source of fiber) and natural yogurt (a source of calcium and protein).
Eat what you like in moderation
If there is one thing every health and nutrition professional agrees on, it is untenable to be deprived of your favorite foods for a long time. And that is why restrictive diets don’t work. They increase anxiety and make us compulsive for food. So if you really like chocolate, fast-food hamburger, and chips, don’t stop eating. Just moderate the portions and the frequency.
Conclusion
Giving yourself more food in the first part of the day and less at dinner is a real secret to staying in good shape. A study done last year confirms the old saying: king’s breakfast, prince’s lunch, and poor man’s dinner. The strategy to lose weight would be to eat the most caloric foods in the morning.
Regular exercise and walking for at least 30 minutes a day is an elixir of long life and good health that allows you to keep weight under control. Making movement helps burn excess calories, prevent high cholesterol, hypertension, diabetes, and obesity. If you think you should run to lose weight faster then you are wrong. Running and walking would have the same effect on calorie expenditure.
Several studies seem to confirm the benefits of green tea for weight loss and health. In particular, it is seen how green tea is able to act in the body to prevent the degradation of norepinephrine. It is an essential neurotransmitter that, among other things, promotes lipolysis, or the breakdown and elimination of fats.
Home-made rose petal decoction is a draining drink that is considered useful for removing excess fluids. Pour into a half-liter pan of water and add a handful of fresh or dried rose petals. Bring to a boil, let cool and filter. Transfer everything into a glass jar and refrigerate for up to six days, as suggested by Everyday Roots. Drink half a glass a day every morning.
Cinnamon can help balance blood sugar levels, which are very important in determining appetite and energy. More research is needed to confirm this, but if you like cinnamon, you can use it to make tea. Pour into a cup 1 tsp cinnamon powder and 1 cinnamon stick, add 250 ml boiling water, let stand 15 minutes, strain and drink once or twice a day.
