Top 8 Weight Loss Tips
If you need to lose weight you can achieve it with a healthy diet and exercise and to help you, we propose 8 tips or ideas that will help you lose weight
Losing weight is not easy, but it can be achieved with small changes every day in the way we eat and exercise. To encourage you and make it easier for you, we have collected 7 tips to help you lose weight.
Some are based on scientific work done with obese or overweight people, others are the advice that the experts at Sport Life tell us each month and that are based on their experience with popular and elite athletes.
1. Eat artichokes and prebiotic foods.
Losing weight is achieved by taking care of the intestinal flora. Intestinal bacteria seem to play a very important role in keeping you in line and not gaining weight.
A group of Chinese scientists analyzed how it affected when losing weight to cause a change in the population of intestinal bacteria with prebiotics such as artichokes, oats, legumes and canned whole grain supplements typical of Traditional Chinese Medicine.
The study was carried out with a group of 93 obese people with a mean BMI 32, who in addition to taking prebiotics, followed a balanced diet rich in vegetables and tofu.
When analyzing the levels of gut bacteria, they found that Enterobacteriaceae (the bad ones that cause toxins and are linked to inflammation and insulin resistance) decreased, and bifidobacteria (the good ones) increased. The participants lost an average of 5 kilos in 9 weeks. One of them with morbid obesity lost 51 kilos in 6 months!
2. Eat 'without'.
There are many 'free' fashions like 'gluten free', 'meat free', 'sugar free' 'no ultra-processed', etc. Some are nonsense, but others can help you break a bad habit or bad nutritional habit. Eating gluten-free is not necessary to lose weight,
but if your problem is that you cannot live without pasta, rice, buns and cookies, remove gluten for a season, stopping eating foods that have wheat, rye, oats and barley like people celiac disease, it can help you reduce refined carbohydrates and foods rich in flour. Studies on gluten intolerance in non-celiac people are controversial.
In some cases, stopping gluten could improve some health problems, in addition to losing weight, increasing energy and reducing joint pain, allergies and other symptoms. Now it is possible to verify with medical tests whether a person is celiac or not, in which case, it is essential to follow a gluten-free diet for life.
But there are more and more people who, without being celiac, seem sensitive to gluten, to the wheat glycoprotein that is used in modern agriculture that grows a genetically modified species of wheat that seems to be related to inflammation.
Each person is different, but by trying nothing is lost, it is enough to eliminate foods with gluten (cereals, pizza, pasta, beer, couscous, buns, cookies, sauces, etc.) for a month to check if you lose weight (about 4 -5 kilos on average) and you feel better physically and mentally. 
If so, choose to eat gluten-free, if you don't notice anything, that's not your diet.
3 . Use your senses at the table.
Taste is not the only one of the senses that is used to eat, researchers at the University of Gastronomic Sciences of Pollenzo in Italy, have found that using the 5 senses at the table makes us select and eat the foods we need without eating more .
There are studies that say that you can eat less by choosing the color of the food that we mix on the plate and use on the dishes and tablecloth (we eat more with bright colors). That loud music or noise makes us eat faster and more fatty and caloric foods, while relaxing music or silence makes us eat slowly and healthier.
Smells are also important, 80% of what we taste is due to the smell of food, 20% is flavor. By adding artificial aromas we eat more, while we eat less when the smell is due only to the food produced. Managing all 6 flavors is key too (salty, sweet, sour, sour, umami, and fat).
The sweet taste induces us to eat more even if we are full, the same happens when we try new flavors or varied mixtures, there is always room for another lid if they taste different from the previous one.
As for the sense of touch, there is not much studied, but biting, chewing and swallowing have a lot to do with this sense, and when we chew food well, we eat less and digest better.
4. Find the right time to start a diet.
Social pressure has imposed fashions to start dieting like after Christmas or before summer, but this only works for a few weeks, because it is not the right time or it is not possible to maintain the diet for long enough to create healthy habits.
There are few studies that say when is the best time to start a diet, I personally think it depends on each person and their circumstances. 6. Eat prunes. Not just to go to the bathroom regularly.
According to new work from the University of Liverpool, presented at the European Obesity Congress, women who ate a handful of prunes a day for 12 weeks had greater weight loss and a greater reduction in waist circumference than those who they did not. Their explanation is that they felt fuller and more satiated from the sweet taste, so they could eat lighter the rest of the day.
5. Eat breakfast to eat less and better.
It is the Achilles heel of dieting, few people take the time to eat breakfast first thing in the morning. Try to eat breakfast for a month, you will see if you really lose weight and it is worth it or not, get up earlier and start the day well.
But if you are one of those people who do not need breakfast, don't be overwhelmed either, there are some studies that are turning the issue of the need for breakfast. As there are different opinions, I think that each person should try and see if having a strong, light breakfast or no breakfast is the most appropriate for them.
\ Sometimes simple change is what works. If you did not have breakfast before, having a healthy breakfast or if you already had a strong breakfast, skipping breakfast or making a lighter breakfast may be what helps you lose weight.
6.Learn from the failures of previous diets.
Each diet is an apprenticeship. With each diet we gain experience in our metabolism, we get to know each other better and we discover which method is the most beneficial for us. Each person is different, make your experience your guide and learn new things with what is discovered every day in nutrition.
7. Avoid hunger that makes us eat uncontrollably.
Diets that leave us hungry can slow down our metabolism. I don't think a diet where you live with the hunger worm is healthy, but… go to the next point.
8. Learn to starve.
Yes, I contradict myself, but it is that the new trend of diets that come to us are based on the feeling of hunger that we have lost because we eat every few hours to ... lose weight. Hormonal regulation is complex, and everything is in its infancy in this issue of intermittent fasting, we will have to wait for a couple of years to pass.
What if I advise you is that you discover the sensation of real hunger, we have lost it and we confuse hunger for anxiety, nervousness or boredom with physical hunger that makes our guts ruffle and we get in a bad mood.
Learn how to differentiate between hunger to help you design a diet that helps you lose weight by eating right and exercising.
[Thanks]
0 Comments