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Losing extra pounds is easier than you might think.
To lose weight, you do not need to exhaust yourself with rigid diets. On the contrary, drastic food restrictions slow down the metabolism, which is why our body begins to burn fewer calories than usual. For healthy and effective weight loss, completely different measures are needed. Here are eight recommendations that scientists give.
1. Turn on bright lights and turn off the TV
The habit of eating in front of the TV always turns into extra pounds. Being distracted by the "blue screen", a person does not control the amount of food eaten, which usually turns out to be much more than it should be eaten. Therefore, before eating, always turn off the TV in the kitchen.
And turn on the top bright lighting. According to scientists, eating in an atmosphere of subdued light contributes to overeating. This, by the way, is used in most restaurants and cafes, where the lighting is usually soft and light twilight reigns.
2. Choose the right cookware
If the color of the food matches the color of the dishes, the person eats 30 percent more food, which leads to weight gain. And the optimal color of the plates is blue, it suppresses appetite and contrasts with any high-calorie food: meat, fish, pasta, potatoes.
3. Choose the right company
Brian Wansink and Kert van Itersum conducted a study that proved that in the company, most people act "like everyone else." So if your friends prefer unhealthy food, chances are you will develop a tolerance for it over time. Connect with people who eat healthy food. Or, by your example, show your friends what kind of food you should order in a cafe.
4. Add cinnamon
This spice affects the processes of digestion and blood sugar levels. It slows down the release of food from the stomach into the small intestine, thereby prolonging the feeling of satiety. And it does not allow glucose to rise and fall sharply after eating, which protects against sudden bouts of hunger. And this is proven by a study by the University of Oxford .
5. Eat dairy products
Kefir, yogurt, cottage cheese are all healthy protein foods, and protein saturates better than carbohydrates and fats. The body needs at least seven hours to digest it, so after breakfast you won’t want to eat cottage cheese for a very long time.
Fermented milk products heal the composition of the intestinal microflora, which improves digestion and speeds up metabolic processes. Thanks to this, you can lose weight faster.
6. Love spicy food
Canadian scientists have proven that hot sauces and seasonings (chili, horseradish, wasabi, hot peppers) activate thermogenesis. This is a physiological phenomenon in which body temperature temporarily rises after eating, which stimulates metabolism and calorie burning. Hot spices speed up this process by 30 percent, and the effect lasts at least an hour.
But you should not get too carried away with spicy food, as it has the opposite effect. Spices stimulate the release of digestive enzymes and can induce hunger. So moderation can't hurt.
7. Eat legumes
Peas, chickpeas, lentils and beans are a storehouse of vegetable protein, fiber and healthy nutrients. They perfectly saturate and protect against spontaneous desires to eat something harmful. Prepare dishes with legumes at least twice a week, periodically replacing meat with them.
Dr. Russell de Souza, who proved this, advises: do not eat beans and lentils for dinner. This is a heavy food for the digestive system, which takes a long time to digest. And chances are you won't get enough sleep at night.
8. Start Your Dinner With Soup
Scientists from Pennsylvania came to the conclusion that soups improve digestion and the functioning of the gastrointestinal tract. And a bowl of soup eaten before the main course creates the effect of a full stomach, which will make you want to eat less. This will cut the portion of the second half and not even notice it.