Losing extra pounds forever seems like a ghostly dream for many. BeautyHack shares tips on how to lose weight so that the weight doesn't come back.
Eat breakfast yourself
And not just breakfast, but an impressive hearty breakfast. Researchers at Imperial College London have found that people who skip their first meal are much more responsive to photographs of high-calorie foods. In addition, ghrelin, the "hunger hormone" that stimulates eating behavior, quickly rises in people who prefer a light breakfast.
Finish your breakfast with dessert
At the Tel Aviv University Medical Center, an experiment was conducted: one group of subjects was offered a breakfast of 304 calories with 10 grams of carbohydrates, and the second group ate 600 calories for breakfast with 60 grams of carbohydrates in the form of chocolate, donut, or cookies. During the 8 months of the study, each subject lost an average of 15 kilograms. But after the members of the group, consumed a small amount of carbohydrates, again gained 10 kilograms, and the rest, on the contrary, lost 7. According to scientists, people who didn’t deny themselves sweets in the morning found it easier to stick to the diet for the rest of the day.
30 grams of fiber per day
Here is another study by the American Heart Association. Scientists compared two groups: to lose weight, participants in one followed a strict diet, consuming a certain number of calories per day, and the second group of subjects simply ate 30 grams of fiber per day, without focusing on calories. Three months later, both the first and the second received excellent results: the health of all subjects improved, and the weight decreased.
Season dishes with spices
The capsaicin in chili peppers boosts metabolism and helps burn fat.
Freeze vegetables
We have already talked about the technique of freezing unusual foods, which may be useful to you. But even the banal harvesting of vegetables and berries for the winter and storing them in the freezer is a great idea. At low temperatures, they do not lose their useful qualities.
Eat less meat
If the idea of becoming a vegetarian seems utopian to you, just diversify your menu with other plant-based foods that contain protein. For example, a serving of black beans has 15 grams of protein, and mushrooms can replace minced meat in all your favorite dishes.
Don't give up dairy products
Milk is high in calcium and vitamin D. Dairy products help build muscle and improve metabolism.
Lean on protein
46 grams per day is the norm of protein for women, for men this figure is slightly higher - 56. If you consume this amount of protein, the body will spend a lot of time digesting it, not paying your attention to food rich in fats and carbohydrates.
Drink black coffee
The American Journal of Clinical Nutrition shares the fact that one cup of coffee at breakfast can boost metabolism by 12% for three hours. However, this is not a reason to allow yourself 4 cups of coffee a day.
Pour wine correctly and do not overdo it with tasting
One serving of wine (a quarter of a large glass) contains 125 calories. That is, after drinking three glasses, you will receive 375 calories. And this is the size of a small lunch.
Pistachios as a snack
These nuts are the best snack option. First, they require attention during cleaning, which means you will eat more slowly. And secondly, 28 grams of pistachios contain 6 grams of protein and 3 grams of fiber.
No alcohol
In addition to the fact that alcohol itself is a fairly high-calorie product, it also increases the sensitivity of the sense of smell to the smell of junk food. This is why alcoholic beverages are often combined with unhealthy foods.
Monounsaturated fatty acids
These fatty acids are our helpers rather than enemies. The women in the study who ate 1,600 calories a day, along with foods high in monounsaturated fatty acids, lost a third of their belly fat in just 4 weeks. Make it a rule to garnish a salad with a handful of nuts, add olive oil to steamed vegetables, or eat avocado toast for breakfast.
Pay attention to sugar levels in foods
We are sure you are eating more sugar than you think. The average person consumes 22 teaspoons of sugar a day. While the norm is only 7 spoons.
Tuna
85 grams of tuna contains 25 grams of protein and 157 calories. This product is a great addition to breads, salads and a couple of crackers.
Spinach
Spinach and other dark green leafy vegetables are rich in magnesium. Three years ago, scientists conducted a study that proved that people who consume a lot of magnesium have low blood sugar.
A fish
Omega-3s in salmon, tuna or herring stimulate fat burning, reduce blood sugar and regulate metabolism.
Soup first, then sandwich
Starting your lunch with chicken broth or fiber-rich veggie soup will cut your calories by 20% per meal.
Combine protein foods with fruits
An apple and a cup of milk will give you 10 grams of protein, 5 grams of fiber, and 200 calories. Half an avocado and 56 grams of cottage cheese (also 200 calories) will provide you with 9 grams of protein and 7 grams of fiber.
Replace white bread with whole grain
Another study found that women who had black bread, brown rice, and popcorn on their diet reduced their risk of gaining weight by 49%.
Don't worry about gluten
In fact, the problem of gluten harm should seriously concern those who have been diagnosed with celiac disease - a disease of the small intestine that involves gluten intolerance.
Pay attention to the shade of the dishes
The lower the color contrast of your dish and utensils, the more you will eat at dinner.
