In addition to exercise and nutrition, Lifestyle is one of the most effective ways to lose weight. Participants in scientific research on the importance of diet, After 12 weeks they managed to lose an average of 3.1 kg. Most importantly, the risk of diabetes and heart disease decreased in these individuals. We all need to have a specific diet plan and develop healthy habits. But keep in mind that we don’t need to limit ourselves to one particular type of food.
If you have just decided to lose weight, Below we will talk about tips that can help you control your weight without pushing yourself.
- Drink 9 glasses of water every day
First, Drink a glass of water 30 minutes before your meals. A study found that this led to a 44 percent increase in participants’ weight loss over three months. Second, it is recommended that men drink 12 to 13 glasses of water daily, and women drink 9 glasses of water daily. This helps keep the body hydrated and helps you get rid of toxins that are harmful to weight loss. Besides, you will feel less hungry.
- Include fiber in your diet
Many fruits and vegetables, including apples, carrots, broccoli and avocados, all contain a special ingredient called soluble fiber. It is useful not only for fitness but also for general health. Fiber consumption also reduces the risk of diabetes and heart disease. Studies show that with every 10 grams of fiber intake, body fat declines by 3.7 percent. It is recommended to consume 25 to 38 grams of fiber daily.
- In the restaurant and cafe, Sit back to the foods and snacks
It looks simple, but many of us don’t. If you sit in front of a tempting cake for a long time, the urge to eat will increase. It’s best to sit in a cafe and restaurant like that don’t overlook the view of foods and snacks.
Sunlight has a positive effect on weight loss, This is due to vitamin D. A study of 4,659 people over four years showed a link between increased vitamin D intake and weight loss. If you do not get enough sun, you can take vitamin D supplements. Keep in mind, however, that supplementation should be done with the supervision of a physician. Sit in the sun for 10 to 15 minutes every morning, this will be very effective.
- Eat a variety of foods in your meals
If there is no variation in taste in the food, the similarity and repetition of the flavor will make us tired of it and lose interest in it. That’s why sometimes after eating a heavy meal, we still tend to eat dessert. To avoid overeating, it is advisable to eat a variety of foods at each meal, but only if you eat a small amount each.
Some use a combination of milk and tea to reduce their appetite, which is not a good idea. Researchers say tea contains large amounts of compounds that help reduce body fat, but the proteins in cow’s milk destroy the fat-burning ability of tea. So you can only drink tea instead of this combination.
- Put your fork on the table between every mouthful of food
The body can quickly feel full. But it usually takes about 20 minutes for the brain to notice. That’s why you need to slow down your speed of eating. To do this, Put your fork on the table between every mouthful of food. This will help you to eat longer and prevent you from overeating.
- When eating at a restaurant, share your meal with someone else
If you’re trying to cut back on your food, sharing it with others is a good trick. Just order one dish and ask for 2 smaller plates. This way you will not feel guilty about eating dessert after eating the main course.