1. Practice mindful eating
The practice of mindful eating involves paying attention to how and where you eat. This practice can contribute to maintaining a healthy weight and enjoying food while eating it. Unfortunately, many people are forced to eat meals quickly to meet their busy lives while on the go in cars, at their desks, while watching TV or using a smartphone. Therefore, we usually don’t care much about food consumption.
2. Intermittent fasting
Intermittent fasting is an eating pattern that includes regular short-term fasts and meals during a shorter period of the day. Several studies have indicated that short-term intermittent fasting, up to 24 weeks, leads to weight loss in overweight people. It is better to follow a healthy eating pattern on non-fasting days and avoid overeating. There are different types of intermittent fasting, so you can choose the type of fasting that best fits each person’s schedule.
3. Eat protein for breakfast
By regulating appetite hormones, protein can help people feel full. The main reason is that it reduces the hunger hormone while increasing the satiety hormones. The following foods are good choices for a high-protein breakfast: eggs, oatmeal, nut and seed butters, sardines, pudding, and chia seeds.
4. Reduce sugar and refined carbohydrates
Many are consuming diets that are increasingly high in sugars, and even sugary drinks have specific links to obesity. White rice, bread and pasta are examples of refined carbohydrates. Rapid conversion of glucose occurs from these foods, especially since they are digested quickly. When excess glucose enters the bloodstream, it stimulates the hormone insulin, which encourages fat storage in adipose tissue.
5. Eat lots of fiber
Plant carbohydrates such as fiber cannot be digested in the small intestine. A high-fiber diet helps you lose weight by increasing feelings of satiety.
6. Promote intestinal bacteria
The role of bacteria in gut and weight management is an emerging area of research. Each individual has a unique composition and a unique amount of intestinal bacteria. Certain types can increase the energy a person gets from food, leading to fat deposition and weight gain.
7. Improve the quality of sleep
The results of several studies have revealed that sleeping less than five to six hours each night increases the risk of obesity. Insufficient or poor quality sleep slows down the process by which the body converts calories into energy, also known as metabolism. Thus, unused energy is stored as fat when metabolism is less efficient. Lack of sleep may also lead to increased production of insulin and cortisol, which contribute to fat accumulation.
8. Reduce stress levels
As a result of stress, adrenaline and cortisol are released into the bloodstream and reduce appetite as part of the fight or flight response. But when a person is under constant stress, cortisol stays in the bloodstream for longer, which increases their appetite and may increase their food intake.
9. Diet and daily exercise
To lose weight, one must be aware of all the foods and drinks consumed on a daily basis. The most effective way to do this is to keep a diary or use an online food intake tracker. Experts warn that obsessively tracking meals can be unhealthy and lead to unhealthy eating habits.
Losing weight requires a long-term commitment, and there are no quick fixes. But the key to achieving and maintaining a healthy weight is eating a balanced and nutritious diet. Therefore, you should eat a lot of fruits and vegetables every day. It is also recommended to exercise at least 30 minutes a day.