July 27, 2022 at 8:59 AM #38434Esther AmadiModerator
A lot of people me inclusive do not have the strength and constant motivation to exercise to either lose weight or keep fit, we want it the easy way.
Sticking to a diet plan can be pretty difficult as well
So here are a few tips proven effective on how not to gain weight and how to lose weight without hitting the gym
1. Chew Thoroughly and Slow Down.
Chewing your food thoroughly and properly makes you eat more slowly, which then leads to little food intake, quickly getting full and smaller portion sizes.
2. Use Smaller Plates for Unhealthy Foods.
Using a smaller plate may help you eat less by making portions look larger.
On the other hand, a bigger plate can make a serving look smaller, causing you to add more food.
3. Eat Fiber-Rich foods.
Viscous fiber is very helpful in reducing appetite and food consumption. This fiber forms a gel which slows down digestion, increases nutrient absorption time and slows down the emptying of your stomach.
Viscous fiber can only be found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds
A weight loss supplement called glucomannan is also very high in viscous fiber.
4. Store Unhealthy Foods out of Sight.
Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more.
So keep healthy foods visible in plainsight on your countertops and place them front and center in your fridge.
5. Eat Plenty of Protein.
Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs, chicken breasts, fish, Greek yogurt, almonds, lentils and quinoa.
6. Drink Water Regularly.
Drinking water before meals may help you eat little amount of food. Replacing a sugary drink with water is particularly beneficial.
7. Serve Yourself Smaller Portions.
Serving yourself just a little less might help you eat significantly fewer calories.
8. Eat Without Electronic Distractions.
People who eat while distracted probably by TV or their phones are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.
9. Totally Eliminate Sugary Drinks.
Sugary drinks like soda have been associated with an increased risk of weight gain and many diseases.
However, note that you should not replace soda with fruit juice, as it just as high in sugar.
Healthy beverages to drink instead include water, coffee and green tea.
10. Sleep Well and Avoid Stress.
A lack of sleep may disrupt the appetite-regulating hormones: leptin and ghrelin.
Also, the hormone cortisol, becomes very high when you’re stressed.
Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.
Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.
July 27, 2022 at 9:18 AM #38435justseyiKeymaster
Amaka maka this is good oh! I definitely need this. Thank you.
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