fit360usa compiled a collection of scientifically proven facts about things that positively influence weight loss.
1. Add healthy fats to your diet
In an attempt to reduce the amount of calories, it seems reasonable to avoid high-fat products such as nuts, sunflower seeds, cheese, and oil. However, fats are digested much faster than proteins and carbohydrates; therefore, the sensation of saturation through consumption of similar products will persist.
In addition, monounsaturated fats help the body to more actively assimilate vitamins and various beneficial substances: lycopene, lutein and beta-carotene.
2. Don't overestimate your calorie intake during physical activity
The researchers found that overweight people during dieting tend to exaggerate the amount of calories burned during sports activities by 126 percent. As a result, they allow themselves to eat more, considering that they have spent a lot of energy on training.
After activities you need to eat something, but do not exceed the calculated calorie limits. Otherwise, the effect of weight loss due to sport will not work.
3. Wash fruits and vegetables thoroughly
Fruits and vegetables can be a cause of overweight if....they are washed the wrong way. The point is that the pesticides in their shells slow down metabolism, and may even be a cause of weight gain. These substances are intended to protect the crop from pests, but also have a significant impact on human health.
Pesticides violate the functioning of the thyroid gland that leads to hormonal problems. According to the researchers, they also damage mitochondria, which are elemental cells that act in the conversion of food into energy.
4. Breathe in the smell of olive oil
German scientists discovered that adding olive oil to food contributes to a fast and effective saturation. On the other hand, it turns out that even the simple smell of this oil prolongs the time of constant preservation of the blood sugar level, which saves us from the onset of hunger. The largest number of hunger blockers are found in Italian oil varieties.
5. Eat with pleasure
Our appetite is largely regulated by a hormone called ghrelin. Their level increases with stress and decreases in response to receiving pleasure from food. In short, if you eat with pleasure, then the feeling of hunger will not return soon, but if you have difficulty eating the hated cottage cheese, you will quickly go to the refrigerator again.
So, if you dislike a product, it's best to replace it with one you like better, or try to taste it and still get pleasure.
6. Choose the right pasta
The glycemic index shows how fast the body digests the products. The lower the glycemic index of the product, the slower the sugar in the product will enter the blood. Therefore, the body will generate small doses of insulin for its production.
Otherwise, if the blood gets too much sugar quickly, our body will need to quickly make a large amount of insulin. And this, in turn, will give a signal to the brain that it's time to eat something again. Therefore, products with a low glycaemic index are more 'advantageous' for those who lose weight.
As a result, different types of paste have a different glycemic index. According to the researchers' findings, the best variants are spaghetti, secondly, macaroni in the form of stars, and those with a higher glycemic index are macaroni.
7. Take calcium supplements if you do not eat dairy products
Many people do not digest dairy products, so they exclude them from their diet. But cheese, milk and cottage cheese are valuable sources of calcium, which, according to researchers, speed up fat metabolism. The weight of participants in an experiment who had a calcium supplement decreased by 26 percent to 70 percent compared to the control group.
So if you don't get along well with dairy, try taking calcium and vitamin D supplements to help absorb it better.
8. Choose solid foods for breakfast
Scientists have long known that breakfast is beneficial. Now, they have made progress and are actively investigating the influence of the components of the saucers on our organism. In particular, they showed that the saturated capacity of protein increases when consumed in solid form. The bottom line is simple: by eating the cottage cheese instead of a drink made from it, hunger will come later.
9. Eat bitter chocolate
It appears that chocolate not only has a positive effect on health, but also reinforces the results of weight loss. Scientists found that in the group of people who follow a low-carbohydrate diet and complete their diet with small portions of bitter chocolate, no return of extra weight is seen after several weeks of following the diet.
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And you, do you have any tricks to help you get rid of the extra weight? tell us about them in the comments!