No more going to the gym every day? Expert: Adding "6 Habits" to your life can help you lose weight painlessly
Sweating like rain in the gym but still not seeing any improvement in your weight control? According to many studies, weight loss may be effective without complicated training processes or exercises. Howard E. LeWine, a specialist in internal medicine at Brigham and Women’s Hospital in Boston, USA, said that if people currently have difficulty losing weight, they can change the following 6 eating habits to achieve weight loss:
1. Control portion sizes
LeWine believes that the inability to effectively control the portion size of each meal is one of the biggest reasons why obesity has become a mainstream disease of civilization. In the past 10 years, the amount of food people eat per meal has almost doubled, making it easy to consume too many calories without realizing it.
It is feasible to proactively adopt portion control practices, such as using smaller plates, adopting “211 plates”, using measuring cups to distribute food, and allowing 20 minutes to digest before eating the next portion of food. In addition, the combination with calorie calculation is also important, which can make individuals aware of dietary calories and help achieve a “calorie deficit”.
2. Stay away from processed foods/high sugar foods
Although it may be difficult to avoid eating processed foods and refined sugars, consciously reducing the amount of food consumed is often one of the issues that stumps those trying to lose weight. LeWine said overconsumption of processed foods can ultimately lead to insulin resistance and high cholesterol, among a variety of other physical problems.
LeWine said that when you first start to avoid processed foods and quit sugar, you may easily experience “withdrawal symptoms” like drug withdrawal in the early stages, including fatigue, irritability, extreme craving for sweets, changes in your digestive system, etc. However, these phenomena only appear temporarily. Once the body adapts to the new lifestyle, physical strength and concentration will begin to improve, which will have a positive effect on weight loss.
3. Start eating mindfully
Many people underestimate the consequences of “distracted eating”. The scary thing is that it may have been integrated into our daily lives for a long time and lead to overeating and obesity. A research team from the University of Birmingham in the UK has conducted several medical studies to understand how attention and memory affect food intake.
They found that subjects who ate while distracted increased their immediate food intake and increased their food intake to a greater extent over time; on the other hand, those who were focused on eating increased their food intake immediately. Participants tended to eat smaller portions. Therefore, taking the time to chew each bite slowly and understanding the taste, flavor and texture of each meal are key factors that cannot be ignored during weight loss.
“If you don’t pay attention to what you put into your mouth, your brain won’t process the information about the food. This means it won’t be stored in your memory bank. Without the memory of eating, it’s more likely to lead to eating again. "
4. Drink more water
LeWine pointed out that when people think about losing weight, they will directly think of healthy eating and exercise, but they often ignore adequate water intake, which is also an indispensable measure for weight loss. Drinking more plain water can help improve memory and cognition, moisturize the skin, and provide more energy. Therefore, when it comes to weight loss plans, daily intake of more than 2000c.c. of water must be listed as a necessary measure.
In addition, literature published by Johns Hopkins University in the United States also mentions the benefits of drinking enough water for weight loss, including suppressing appetite, promoting thermogenesis, stimulating metabolism, expelling toxins and avoiding constipation and bloating. Water also allows the brain to receive satiety signals, thereby promoting a feeling of satiety.
5. Breakfast is nutritious
Breakfast has long been called “the most important meal of the day,” and for good reason. According to LeWine, a nutritious breakfast has multiple health benefits, including reducing obesity, cardiovascular disease, type 2 diabetes, and reducing the risk of increased cholesterol. Eating enough protein, fiber and healthy carbohydrates can effectively provide your body with the energy it needs throughout the day.
LeWine said that eggs, avocados, fruits, nuts, oatmeal, or whole-wheat toast are all good sources of nutrients. The important thing is that the energy and satiety of these foods can help you avoid overeating at lunch and dinner. , forming a virtuous eating cycle and promoting weight loss.
6. Make a meal plan
LeWine pointed out that during weight loss or weight control, meal plan preparation is a top priority. Among them, the “meal preparation” concept of meal planning can not only help individuals stick to healthy food intake, but also control portion sizes throughout the week. Cooking for yourself also ensures that the cooking methods, ingredients, added oils and ingredients are all healthy sources of nutrients.
LeWine said that if you can take time to prepare healthy meal boxes or your favorite healthy meal content every week, you can save time and reduce stress, ensuring that you avoid eating unhealthy foods during your busy work.
Finally, LeWine appealed to the public that a healthy diet is an indispensable factor for weight loss. If you adhere to a complete diet plan most of the time, it can indeed help achieve your weight loss goals, and it does not necessarily have to be achieved through hard exercise. . The most important thing is to be patient with the weight loss process. “Weight management is not something that can be achieved overnight, but with the correct concepts and plans, the weight loss process can be done with half the effort.”
Source:
8 top tips for portion control
Distracted eating may add to weight gain
Yes, drinking more water may help you lose weight
What is the role of portion control in weight management?
Impact of cutting out processed foods and refined carbohydrates
Effects of regular breakfast habits on metabolism and cardiovascular diseases
Further reading:
