Everybody who has been on a diet for a time can agree on one thing. Most diets don’t work. Scientists also think the same way. According to researchers 9 out of every 10 people who try to diet will fail.
The main reason is that our bodies work against us as the diet goes on. As the overweight people try to lose weight, their bodies do not welcome this change and metabolism speed drops.
Making long term life changes instead of going on a speed diet may provide much healthier results.
So let’s take a look at this scientifically proven life changes that can help you lose weight.
1. Drink lots of water
According to researchers people who drink lots of water feel fuller and their calorie intake is relatively low. Also people with the habit of drinking water before meals tend to lose weight much easier.
It is also very important to quench your thirst with drinks without sugar. These drinks may make you feel hydrated at first but they may cause diabetes and obesity in the long run.
You can add lemon to your water to make it taste better.
2. Eat slowly
Our brains need some time to feel that we are really full. When we eat slowly the signals will warn us just in time and prevent overeating.
Researches indicate that fast eaters are prone to gain weight much more than slow eaters.
3. Eat lots of protein
Protein intake has a big effect on appetite. A protein based diet will make you feel full resulting less calorie intake for each meal.
Proteins have direct effect on hormones such as ghrelin which is also known as the hunger hormone.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without restricting any foods.
You can make small changes to your grain based breakfast by simply adding eggs.
Chicken breasts, fish, yogurt, lentils and almonds are also good sources of protein.
4. Eat fiber rich foods
Fiber rich foods will help you feel full for longer. Studies show that fiber is beneficial because it slows the digestion process.
Dietary fiber also lowers cholesterol levels and helps control blood sugar levels.
Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes. Wholegrain breakfast cereals, berries, pears, melon and oranges; vegetables such as broccoli, carrots, beans, seeds and nuts also have a good amount of fiber.
5. Have a good night’s sleep
Having a quality sleep has a powerful effect on your weight. Lack of sleep is one of the reasons why you feel hungry more often and eat more. 7-8 hours of sleep will keep the hunger hormones, leptin and ghrelin, balanced. Without proper sleep people are more likely to eat high-calorie foods and gain weight than well-rested people.
6. Eat without distractions
Paying attention to what you eat may help you consume fewer calories. People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.
Researchers found out that people who were distracted during a meal eat about 10% more in that sitting.
7. Eat healthy snacks
Two different kind of approaches can be adopted when losing weight with diet. You can have good, solid meals which can make you feel full for longer periods of time. Or you can distribute your calorie intake into smaller meals and have healthy snacks between breakfast, lunch and dinner. Eating smaller portions with snacks between meals may keep you full in the long run resulting a weight loss.
Cheese, bananas, nuts, figs and almonds are good examples of healthy snacks. Nuts have healthy fats and protein while fruits add lots of fiber to your diet.