Pick up any diet book, and it’ll claim to contain all the answers to lose weight you want — and keep it off successfully. Some claim the trick is eating less and doing more, while others say that low fat is the best way while others recommend cutting carbs out. So what do you think?
The reality is that there is no ‘one size fits all’ cure for a serious loss of healthy weight.
What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. Finding the method of lose weight that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.
1. Eating protein for breakfast
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.
Good choices for a high-protein breakfast include eggs, oats, nut and seed butter, quinoa porridge, sardines, and chia seed pudding.
8 Ways To Overcome Depression And Sadness2. Know your limits with salt.
Since salt is a preservative, packaged and processed foods are often highest in sodium — something to keep in mind when planning your meals. When it comes to buying snacks, a “low sodium” product has to be 140 mg or less per serving — so if you’re REALLY in a bind, you can follow that guideline for what to put in your cart.
3. Control Emotional Eating
We don’t always eat simply to satisfy hunger. All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you’re worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts.
If you eat when you’re:
Stressed – find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath.
Low on energy – find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap.
Lonely or bored – reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or park—anywhere there are people.
What Is Meditation And How Is It Beneficial?4. Stressless, sleep more
Do you have trouble sleeping even if there’s ample time for it? Here are five tips from an expert:
- Stick to the same bedtime every evening. In the long run, this will help your body prepare for sleep at that time.
- No coffee after 2 pm. Just don’t – and remember that it takes time for caffeine to leave your body.
- Limit your alcohol intake to three hours before bedtime. While booze might make you woozy, it worsens the quality of sleep.
- Limit exercise in the four hours before bedtime. Physical activity can make you wound up and make it difficult to go to sleep for several hours afterwards.
- Get 15 minutes of sunlight every day. This is good for your circadian rhythm (your “body clock”).
5. Balancing gut bacteria
One emerging area of research is focusing on the role of bacteria in the gut on weight management.
The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria.
Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain.
Some foods can increase the number of good bacteria in the gut, including:
A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 per cent of their meal.
Tips For Boosting Your Hemoglobin LevelFermented foods: These improve the role of good bacteria while inhibiting bad bacteria ‘s growth. Sauerkraut, kefir, kimchi, yogurt, tempeh, and miso all contain large quantities of probiotics that help to increase the bacteria in good condition. Researchers have researched kimchi extensively, and results from the research indicate it has anti-obesity effects. Studies have also shown that kefir can help promote weight loss in overweight women.
Prebiotic foods: This stimulates the growth and development of some of the good bacteria which help control weight. For many fruits and vegetables, prebiotic fiber occurs particularly for chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.
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