For many men and women who dream of having a splendid figure, lose weight is one of their highest priorities. Doing so is not that difficult, you just need a little discipline to achieve your goals.
Here are five effective ways to lose weight quickly.
1. Eat protein at breakfast to lose weight
Proteins can regulate appetite hormones to help people feel full. This is mainly due to a decrease in the hunger hormone ghrelin and an increase in satiety hormones. The hormonal effects of eating a protein-rich breakfast can last for several hours.
Good choices for a protein-rich breakfast include eggs, oatmeal, nut and seed butter, quinoa porridge, sardines, and chia seed pudding.
2. Cut down on sugar and refined carbohydrates
The Western diet is increasingly rich in added sugars, and this has definite links to obesity, even when sugar is found in beverages rather than food.
Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta. These foods are quickly digested and converted just as quickly to glucose.
Excess glucose enters the blood and activates the hormone insulin, which promotes fat storage in adipose tissue. This contributes to weight gain.
For example, there are some types of diets, such as Keto, that seek to reduce the consumption of carbohydrates and replace them with protein, in this way fat burning is stimulated to convert them into energy.
Likewise, sugar can be replaced, for example with stevia, which is a herb with zero calories, but that brings a lot of sweetness and flavor to your meals.
3. Eat a lot of fiber
Dietary fiber describes carbohydrates of plant origin that cannot be digested in the small intestine, unlike sugar and starch. Including a lot of fiber in the diet can increase the feeling of satiety, which can lead to weight loss.
High fiber foods include:
-Whole grain breakfast cereals, whole wheat pasta, whole wheat bread, oatmeal, barley and rye.
-Fruits and vegetables.
-Beans and legumes.
-Nuts and seeds.
4. Drink warm water
Starting the day with a glass of warm water cleanses the digestive system and improves metabolism. The habit of drinking water first thing in the morning is especially supported in Japanese culture.
It is also important to stay hydrated during the day as this practice promotes weight loss. The logic behind this is simple; Drinking water helps you avoid eating and drinking extra calories in the form of other high-calorie drinks. With regular water intake we feel fuller and therefore do not eat as much
5. Use smaller plates
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without starving yourself. It takes about 20 minutes for the stomach to tell the brain that it is full, so eat slowly and stop eating before feeling full.
As you can see, losing weight is not an impossible mission, it just requires a little will and follow these tips with discipline.