You are a sum total of the food that you eat. Your diet and lifestyle habits have a direct effect on your overall health and well-being.
The desire of many people to improve their standard of living has brought to light various means to doing so. An example would be how some people have an exercise routine before setting out for their day’s activities. However, it is a proven fact that you cannot lose weight without considering a diet modification, otherwise, you would be taking in the calories you burned during your exercise when you eat.
Certain proven tips have been provided that can help you reduce calorie intake easily.
Here are 5 effective measures to employ in order to reduce and(or) manage your body weight, and also to avoid unnecessary weight gain in the future. These measures are all scientifically proven to be true.
- Drinking-Water Regularly
Drinking water is often overlooked as a necessary part of staying healthy. Not drinking enough water each day is hazardous to your health, as the body needs water to function properly. When you don’t drink enough water, you become dehydrated; the most glaring signs of dehydration include confusion, low blood pressure, weakness, dark yellow urine, dizziness, etc.
Drinking water frequently can help you attain your goal of losing weight and eating less, it is more effective when you drink water just before a meal.
It is therefore advisable that you replace drinks high in calories such as juices or soda with water. These drinks are high in calories which convert to body fats when they are not used up by the body. You want to lose weight? Drink more water.
- Eat Smaller Portions
Portion control and smaller portion sizes have rapidly grown in the last decades, even at restaurants, the main idea behind this is to reduce the amount of food intake on one sitting.
Large portions encourage people to have more than they should and has been linked to an increase in obesity and weight gain. When serving yourself, take a little less than you normally would, this would help you consume fewer calories. The best part is that you probably wouldn’t even notice the difference.
- Avoiding Stress and Sleeping Well
When we talk about health, people easily neglect the impact sleep and stress has on health. They both have significant effects on your weight and appetite.
Having less than the required amount of sleep disrupts hormones that regulate ghrelin and leptin. While another hormone called cortisol increases when you are stressed out.
The hormone- leptin is made by fat cells, which reduces your appetite while Ghrelin is a hormone that increases your appetite, they also play role in body weight. The level of leptin; the appetite suppressor is usually lower when you are thin and usually higher when you are fat.
When these hormones fluctuate as a result of stress, they can increase your cravings to have unhealthy food which in turn leads to higher calorie consumption, and the more calories you take in, the harder your chances of losing weight.
Slow Down While Eating
It is great to note that your brain needs adequate time for it to process that you have had just enough food to eat.
Chewing your food purposefully and thoroughly will help you eat a bit more slowly, this in turn is associated with a decrease in food intake, and an increase in satisfaction. When you are satisfied, there is no justification to eat more.
To help you get into the healthy habit of eating meals more slowly, try counting how many bites you take whilst chewing. This should be fun
- Eat Foods Rich In Fiber
Eating foods that are fiber-rich helps you feel fuller after meals and for longer. Studies have indicated that a particular type of fiber called viscous fiber is very helpful in weight loss. This fiber helps fill your stomach in no time which consequently reduces your total food intake.
Viscous fiber can be found in plant foods. Examples are beans, asparagus, oat cereals, brussels sprouts, flax seeds
, and oranges. Granola is also high in viscous fiber.
There are many very simple lifestyle habits that can help you with the goal to lose weight. Some of them have absolutely nothing to do with conventional exercise or diet plans.
A few simple lifestyle changes here and there can have a significant impact on your health and weight in the long term.