Natural ways to lose weight
Nowadays , all are looking for ways to lose weight , and in the meantime , natural ways have a lot of fans.
Weight loss is one of the major concerns of people who want to have their own preferences and come to their ideal weight. Following this , a different diet and supplements and alternative food diets are recommended to these people , most of whom do not have scientific evidence. however , some of the strategies have been validated in order to reduce weight. These strategies include exercise , managing the amount of calories received , periodic breakfast , and reducing the number of carbohydrates in the diet. In this paper , we will introduce effective methods for weight loss.
Natural weight loss methods
In the meantime , some weight loss methods have been approved scientifically and scientific research fully supports them. Next , we will point to these methods.
1. AC breakfast
AC or periodic breakfast is one of the most popular and popular approaches in the world of health and wellness. AC breakfast causes a time limit on the daily diet that the available time for food is reduced to eight hours or less on the day. In other words , the regime includes an iterative pattern of food and food. In the course of alternate breakfast , the feed doesn’t matter ; it is just a matter of time to eat. The results of several studies have shown that periodic fasting can lead to weight loss in overweight people.
In this method , one can determine a period of time during the day and only consume food during this period of food. The question now is : What is the duty of sixteen hours a day? In response , you only need to consume non-calories like water , tea , coffee and coffee in that period ; but there is no concern at all ; for eight hours of the sixteen hours are within the range that you are dreaming. The important point is that you should use a healthy diet during the non-fasting days and avoid binge eating.
2. Managing the diet and exercise
If one intends to grow thin , all the food and food should be known and manage them. The most effective way to do this is to record all the benefits you consume during the day. the results of different research have shown that physical activity and consumption of food food management is an effective method for weight control. It ‘s not bad to know that using a number of steps can also be a useful tool for weight loss.
3. Eating with a conscious mind
It ‘s a sort of practical eating , in which people pay attention to the way they eat. Doing so would give people the pleasure of eating food and maintaining proper weight ; but unfortunately , most people are usually quick to eat and eat at work or in their car , so many people don ‘t care about food. There are ways of conscious eating that are going through :
Sitting for food ( preferably at the table ): Pay attention to food and enjoy the experience.
Don’t make it clear to avoid distractions: TV or laptop or your cell phone.
Eating slowly: Take time to chew and smell food . This method helps in weight loss because it gives the brain time to recognize the full stomach fullness and prevent overeating.
Food choice: Choose foods that are full of hope to keep you filled for hours.
4. Utilization of the protein for breakfast
Protein can regulate appetite hormones to make people feel free . The results of research on adults have shown that the effects of a diet containing high protein can take several hours ; one does not feel hungry for hours . The food that contains high protein in the meal is : Eggs , oats , brains , seeds , and sardines .
5. Reducing the consumption of refined sugar and carbohydrates
some diets contain added sugars , and this directly correlates with obesity . added sugars are present in both food and beverages . refined carbohydrates are foods that are highly processed and are no longer contain fiber and other nutrients . these carbohydrates include white rice and bread and pasta that quickly digestion and glucose . notice that excess glucose enters the blood and stimulates insulin , which leads to fat deposition in the adipose tissue and helps in weight gain . we recommend that people replace processed foods with healthy food . these foods are :
- Whole grains , bread , and pasta instead of refined grain
- Fruit and nuts and seeds instead of sugar – rich fruits
- vegetable tea and natural juice instead of excessive sugar
6. Eating Fiber Foods
Dietary fiber refers to plant carbohydrates that are not digestible in the small intestine unlike sugar and starch. Including plenty of fiber in your diet can increase the feeling of satiety and lead to amazing weight loss. Foods high in fiber include:
- Whole grains, whole grain pasta, whole grain breads and oats
- Fruits and vegetables
- Legumes like peas and beans
- Nuts and seeds
7. Balancing intestinal bacteria
One of the methods that has previously been the focus of less weight management discussions is focusing on the role of bacteria in the gut. The human gut hosts a huge number and variety of microorganisms, including about 37 trillion bacteria. Everyone has different types and amounts of bacteria in their gut that collect energy from food and lead to fat deposition and weight gain. Some foods increase the number of beneficial bacteria in the gut, which we will introduce below.
A wide range of plants: Increasing the number of fruits, vegetables and grains in the diet will lead to increased fiber absorption and a more diverse set of intestinal bacteria; Therefore, people should make sure that vegetables and other vegetarian foods make up 75% of their meals.
Fermented foods: These substances, while preventing the growth of harmful bacteria, also enhance the function of beneficial bacteria. Sauerkraut, kefir and yogurt contain large amounts of probiotics that help increase beneficial bacteria. Studies have shown that kefir can help reduce weight in overweight women.
Prebiotic foods: These nutrients will stimulate the growth and activity of some beneficial bacteria that are effective in weight control. Prebiotic fiber is found in many fruits and vegetables, especially chicory roots, artichokes, onions, garlic, asparagus, leeks, bananas and avocados, and some grains such as oats and oats.
8. Comfortable sleep
Numerous studies have shown that less than five or six hours of sleep a night is associated with an increased prevalence of obesity, and various reasons have been proposed for this problem. Research shows that insufficient or poor sleep reduces the rate at which calories are converted into energy in the body, ie metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, insufficient sleep increases the production of insulin and cortisol and leads to fat storage; So, try to get enough sleep.
9. stress management
Stress triggers the release of hormones such as adrenaline and cortisol, which may initially reduce appetite; But when people are under constant stress, cortisol can stay in the bloodstream longer and increase appetite. Cortisol refers to the body’s need to replenish its nutrient reserves from a preferred source of fuel, carbohydrates. The researchers found that at least two months of stress management led to a dramatic reduction in body mass index (BMI) in overweight and obese children and adolescents. Here are some ways to manage stress:
- Yoga or meditation
- Spending time outdoors doing things like hiking or gardening
Conclusion
It is very important to note that there is no quick way to lose weight. The best way to achieve or maintain a healthy weight is to have a nutritious and balanced diet; This means that the diet should include a variety of fruits and vegetables, adequate protein and whole grains. In addition, 30 minutes of daily exercise is very beneficial.
