Even the simplest and most effective weight loss plans can go wrong if you allow yourself to break the pattern. After all, we are creatures of habit, and these habits help us lose weight or gain weight.
But even if you don’t have a weight loss plan, there is a way to start your weight loss journey without creating a structured program. In fact, all you need to do is choose a few healthy habits that, once started, will help you see your weight loss return for years to come.
We study some of the latest and most compelling research on what makes people successful in keeping their weight down and narrow it down to a number of habits that can help you continue to build your success.
Best Way To Lose A Few Pounds
Stop Counting Calories
Nutritionists recommend that you stop concentrating on calories and pay more attention to the quality of the products you eat because not all calories are the same. For example, a high-calorie hamburger can be harmful, but high-calorie nuts are useful.
Good products are natural and minimally processed, such as vegetables, nuts, and seeds, all of which contain more useful and healthy elements than their powdered analogs. These products help us get used to our new diet, enrich the body with vitamins and minerals and satisfy hunger.
Let Fresh Air Into Your Room
The inspiring results of the experiments published in Diabetes suggest that cold temperatures in a room influence our brown fat (a layer of fat that protects the body from freezing).
In turn, divide white fat and burn chemical energy to create heat. The subjects had to sleep in rooms with different temperatures: neutral, cold and hot.
After 4 weeks of sleeping in a cool room, the men removed a large amount of white fat in the abdomen.
Forget About Sleeping During The Day
Science shows that people burn less fat while they sleep during the day and are active at night. To achieve these results, a group of researchers from the University of Colorado studied 14 healthy people in 6 days.
During the first two days, participants slept at night and did not take naps during the day. Then they changed their sleep patterns to mimic the owls’ sleep schedules.
It was discovered that when people took a nap, their metabolism worsened since their biological clocks did not change completely to adapt to their schedules. If you work the night shift, doctors recommend reducing the number of calories you consume by 50-60.
Once A Week, Deliberately Interrupt Your Diet
Fraudulent meals are a very popular phenomenon among amateur and professional athletes, which means you can stop your diet once a week. You can eat whatever you want, even if these foods are prohibited.
The problem is that you cheat your psychology: when you know that you will be rewarded for your efforts, it is much easier to refuse to eat “bad food” to satisfy your spontaneous desires.
Get Rid Of Stress
According to a study published in Biological Psychiatry, stress slows metabolism. Also, when we are stressed, we tend to eat more fatty, sweet and salty foods. Scientists say that consuming high-calorie products in stressful situations affects our metabolism and causes weight gain.
Get Enough Sleep
A few more words about how to sleep well: a healthy 8-hour sleep (from 10 p.m. to 11 p.m. to 6 p.m. / 7 p.m.) contributes to optimal metabolism and to eliminate unwanted abdominal fat.
60,000 women participated in a study and scientists found that people who slept less than 5 hours were more prone to weight gain and obesity than those who slept enough.
Additional research in Finland has studied twins. He showed that lack of sleep caused an increase in visceral fat as the level of the stress hormone that accumulates fat called cortisol increases.
In addition, this frequent lack of sleep causes glucose tolerance problems. In other words, the body cannot convert sugar into energy, not fat.
What advice do you follow to stay healthy and fit? Share your experience with us.