These 5 tips based on science and experts will help you control weight
Weight control
Just 1 week of less sleep can make you gain up to a kilo
Being overweight is a major cause of heart disease, diabetes, stroke and certain types of cancer. In such a situation, it is very important to control the weight. Under the weight management program, weight up to 3 kg can be effectively reduced in a month in a safe way. The US Centers for Disease Control and Prevention also confirms this. You can lose weight by adopting these 5 science based methods.
Tip 1:- Have high protein in breakfast
Food cravings will decrease by up to 60%
According to research published in the US National Institutes of Health, the body has to expend more calories to metabolize protein than carbohydrates. Research from the National Library of Medicine suggests that if protein intake is increased by 25 percent of the total calories consumed throughout the day, the desire for hunger is reduced by 60 percent, which reduces calorie intake.
Tip 2:- Get a good sleep
Lack of sleep reduces appetite hormone, increases appetite
Lack of sleep reduces the secretion of the appetite-reducing hormone leptin. At the same time, the food-digesting hormone praline increases. According to the University of Colorado, if a person gets only 5 hours of sleep for a week, then his weight can increase by one kilo.
Tip 3:- Eat slow
Eating fast takes more calories, appetite is not controlled.
According to the health magazine Health Line, it takes 20 minutes for signals from the food-digesting hormone praline and appetite-controlling hormones to reach the brain. In such a situation, by eating fast, you consume more calories till the signal reaches the brain.
Tip 4:- Avoid sugary drinks and fruit juices
Only one sugary drink per day can increase weight up to 2 kg.
According to the Harvard T.H. Chan School of Public Health, sugary drinks and sweetened fruit juices disrupt the mechanisms that control weight. If one drinks only one drink per day from soda, cola, fruit punch, energy drink, etc. and instead of cutting calories from other food, then about 2 kg of weight can be increased in a year.
Tip 5:- Food pulses, helpful in reducing weight.
Leafy vegetables and nuts Lentils and beans are good sources of protein and fiber, According to Web MD. They reduce calorie intake. High fiber and low calories are found in similar leafy vegetables, which reduces the feeling of hunger. Helps in reducing weight. Various nutrients are also found in nuts along with protein, which are helpful in controlling weight.
Follow this tips in your daily life.
Thank you.