Top 10 tips help you in Weight loss
1.Chew Thoroughly and Slow Down
The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. The message is clear: Slow down your eating and enjoy improved health and well-being.
2.Use Smaller Plates for Unhealthy Foods
The idea that simply giving people smaller plates to eat from will magically reduce how much they eat is an idea that may never die (indeed the Food Unwrapped program was a repeat of an episode first shown in 2016). But it should do. This is because we need to make sure that we are taking aim at the types of environmental factors that can reliably help people eat more healthily.
3.Eat Plenty of Protein
It’s easy to understand the excitement. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.Along with fat and carbohydrates, protein is a “macro nutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micro nutrients.” But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.
4.Eat Fiber-Rich Foods
Fiber is a complex carbohydrate found in the cell walls of all plant-based foods. While the body converts other carbohydrates such as starch into simple sugars for energy, it’s not able to fully break down fiber. Fiber actually passes through most of your body’s digestive system undigested until it reaches the large intestine, or colon. Depending on its function in the digestive system, fiber can be soluble, insoluble, or probiotic, and is found in these categories of plant-based foods:
Nuts and Seeds
5. Drink 8 glass of Water daily
To prevent dehydration, you need to drink adequate amounts of water. There are many different opinions on how much water you should be drinking every day. Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.
6.Close the Kitchen at Night
Studies tend to show that when food is consumed late at night — anywhere from after dinner to outside a person’s typical sleep/wake cycle — the body is more likely to store those calories as fat and gain weight rather than burn it as energy, says Kelly Allison of the University of Pennsylvania School of Medicine’s Center for Weight and Eating Disorders.
7.Sleep Well and Avoid Stress
Being short on sleep can really affect your weight. While you weren’t sleeping, your body cooked up a perfect recipe for weight gain.When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise (too tired), get takeout for dinner, and then turn in late because you’re uncomfortably full.
8. Avoid Sugary Drinks
Switching to sugar-free varieties of foods and beverages from those that are high in sugar can help you lose weight. For example, if you usually drink one can of regular soda per day, downing a sugar-free version instead can save you about 50,000 calories per year. That translates to roughly 14 pounds of body weight.
All of us fast for some length of time. The type of fast that you are most familiar with is the one that you do overnight while you sleep. This is why our morning meal is called ‘breakfast,’ because we are breaking our fast from the previous night. Some people fast for spiritual reasons
10.Don’t skip meals
One study, published in the journal “Metabolism” in 2007, found that when otherwise healthy people skipped meals throughout the day, but ultimately consumed greater amounts of food when they did sit down for a meal, they were at risk for dangerous metabolic changes. These metabolic changes — including elevated fasting glucose and delayed insulin response — could not only be factors for weight gain, but a dangerous precursor to diabetes.
11. Perfect your posture
The goal is to maintain a similar position standing away from the wall. Ideally, you can use this posture in all activities, which will help increase physical fitness. Just as bad posture slows metabolism, good posture promotes an efficient metabolism and helps with weight loss.