Lately, topics on weight gain and loss has gain attention generally because of the impact of weight on the older population. So many diets, supplements and other methods claiming to rapidly reduce weight, but lack any scientific back ups.
Its important to be careful, on ones choice of weight loss or gain method. As some can have a long term adverse effect on ones health.
There are, however, some strategies backed by science that do have an impact on weight management. Some of these strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.
We will consider basically, diet or food related formulas for weight loss.
Eating Habits To Lose Weight
Take plenty water: Well I choose to talk about this first because people often neglect it. The role of water in the human body cannot be exhausted, even in weight management.
Drinking enough water help in suppressing your appetite, boost your metabolism, and make exercise easier and more efficient. Water also helps to flush toxins out of the system.
Reduce Your Sugar intakes: Reducing sugars and starches, or Refined carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight.
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta. This readily digest and enter the bloodstream and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This leads to weight gain, a risk factor for obesity.
Increase Dietary Fibre: Dietary fibres refers to plant based carbohydrates that is difficult to digest. Eating more of this increases the sense of fullness potentially leading to weight loss.
Eat High Protein Breakfast: Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours by regulating the hunger hormone ghrelin.
Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, beef, sardines, and beans.
Eat More Of Vegetables And Fruits: Vegetables and fruits are low-calorie, high-fiber and are full of nutrition like essential minerals and vitamins that may help your body improve metabolism and subsequently burn belly fat.
Examples are carrots, green beans, mangoes, oranges, cucumber, pineapples etc.
Substitute Snacks With Grains: Instead of taking refined grains or Snacks like cakes, cookies, chips, pastas, salted or sweetened popcorns, you can go for whole grains like brown rice, whole-wheat flour, etc.
Balancing Gut Bacteria: 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.
Eat Mineral-Rich Foods: Minerals like potassium, magnesium and calcium can serve as counter- balance for bloating inducing sodium. They boost metabolism and weight loss.
Research has it that Chromium also helps to regulate actions of insulin and effects on metabolism in the body.
Eating Slowly: This may sound funny, but its not, taking time to chew and savor the food, is an important technique that helps with weight loss.
This gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
Don’t Skip Meal: Many people think that starving themselves helps them lose weight. No, eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to eat snacks high in fat and sugar.
Once you’ve achieved a healthy weight, rely on
healthy eating and physical activity to help you keep the weight off over the long term.