Do you find the exercise and diet plan are difficult to stick to ?
Here are 9 ways based on science that prevent you from gaining weight in the future .
1.The food need to be fully chewed and eat slowly .
How long you chew and the way you chew,can significantly effect on your health and keep your healthy weight by take in more Energy and Nutrients From your food and decreased food intake .23 studies reported that who eat faster are more susceptible to gain weight .
2. Small plates .
When you put few mount of unhealthy food on larger plates that make your brain think that is not enough for you to eat so you put more which causing weight gain , while when you put it in a smaller plates that will makes you eat less .
“When you get the signal that you’ve had enough, sprinkle salt on the rest of your plate to avoid nibbling on the leftovers .” says Kathy Smith
3. More protein .
While our appetite can be strongly effected by protein ,the advise here is to get more protein which increase your feeling of fullness and reduce your hunger and makes you eat less calories .
One study shows that getting more protein in our food will cause automatic weight loss without restricting anything and with no exercise .
“protein at every meal is a must for keeping away those hunger pangs. “Eat protein with each meal to stave off cravings,” says Andrea Metcalf
4. How you store your food ?
the way that we store our food is effecting on which food we going to eat . when we store the unhealthy food (high-calorie food ) in a place the we can easily get to so when we get hungry it will likely be our first choice which causing to eat more snacks which linked to weight gain .
When we store the unhealthy food out of our sights it will not be the first choice for us when we get hungry .
5. Food rich with fiber .
Eating the food that rich with fiber increasing the feeling of fullness and make that feeling stay longer and help you eat less . in the studies they fond a new kind of fiber known as viscous fiber .
The form of viscous fiber turns to gel when it contact with water which reduce the time of feeling emptiness in your stomach and increase the time for ingest nutrients .
Examples of foods that contain viscous fiber in it : oat cereals , asparagus , beans , flax seeds and oranges.
“Fiber is an important part of a healthy diet, and you should get a least 20 grams a day, more is better.”
– Harvard School of Public Health
“Eating the right amount of fiber has been shown to have a wide range of health benefits. Foods that are high in fiber can help in the treatment of constipation, hemorrhoids, diverticulitis (the inflammation of pouches in the digestive tract) and irritable bowel syndrome. Dietary fiber may also help lower your cholesterol and reduce your risk of coronary heart disease, type 2 diabetes and certain types of cancer.”
– American Academy of Physicians
6. Keep drinking water .
Filling your stomach with water can help you loss weight .it preferred to drink water before your meal that will makes you eat less and get fewer calories and reduce the hunger .
Theoretically you will loss 44% weight if you drink water before every meal in 12 weeks .
“drink 3 liters of water with lemon each and every day.” says Jackie Warner, also said “Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent,”. “That burns about 100 extra calories per day!”Warner says.
7- Avoid electronic destruction while you eat .
If you eating wile you watching TV or playing games on PC or using Phones you may not paying more to how much you ate which can causing overeating . not paying attention of what you eat during the meal will makes you gain 25% calories more than the one who dose not destructed .
These calories can add up and strongly effect your weight in the long-terms .
8- Avoid the stress and sleep well .
More stress you have and have not enough hours can effect your weight and apatite .being stressed and having not enough sleeping hours can also effect on your hormones and increasing your cortisol level which cause increasing in your hunger and craving for snacks and unhealthy food .
“When you’re under stress, you may find it harder to eat healthy. Also, during times of particularly high stress, you may eat in an attempt to fulfill emotional needs — sometimes called stress eating or emotional eating. And you may be especially likely to eat high-calorie foods during times of stress, even when you’re not hungry.” say’s Edward T. Creagan, M.D.
9- Stay away from sugary drinks .
Drinking sugary drinks like soda give you larger mount of calories more than solid food does . staying away from these drinks will provide health benefits in the long-term.
Try to replace these drink with water , green tea , fresh vegetables and coffee .
“Cucumber, kale, carrot, ginger…it is so good for you, gives you so much energy, and actually tastes good .” says Tara Stiles , also said ” The coolest side effect is that I stopped craving sugar and salts! Just like that, without trying. Amazing! “
“Eliminate sugary drinks and diet soda, which can trigger your craving for sweets,” says Fred DeVito, also said “These beverages are loaded with unwanted calories.”