Most people associate the term “weight loss” with starvation or with endless hours spent sweating in the gym… Would you believe if we told you that you don’t have to count your calories or run on a treadmill to exhaustion to lose weight? Here are 10 ways to lose weight if you are lazy!
10 ways to lose weight for the lazy ones
Dark chocolate has many health benefits: It regulates the sugar levels in the blood, reduces the feeling of hunger, improves mood and helps to lose weight. Indeed, a study conducted at Queen Margaret University has shown that dark chocolate can affect the metabolism of fats and carbohydrates by slowing down digestion and providing a sustainable feeling of satiety. Moreover, it is rich in flavonoids, antioxidants that prevent cell aging and certain diseases. However, it is recommended to consume dark chocolate containing at least 70% cocoa.
Eat Supper Earlier
Most nutritionists recommend to their patients to avoid late night supper, advising them to take that meal at least 2-3 hours before bedtime. Indeed, eating late can disrupt sleep and cause weight gain. In addition, researchers at the University of Murcia in Spain have proven that people who ate earlier in the evening showed greater weight loss than those who ate late. Researchers studied the case of 420 participants who suffer from obesity and have followed the same diet (except supper time). After 20 weeks, the scientists found that people who were dining earlier had lost about 22 lbs, while those who ate late at night had only lost 15 lbs.
Learn to Change your Eating Habits
Do not hesitate to make small changes each time you eat. For example, for salads, don’t hesitate to replace the olive oil with a little apple cider vinegar, or vary your salads and your general diet. This will prevent you from falling into the food routine.
Pay Attention to the Amount Consumed
It is well known, to lose weight, you have to be careful what you eat, but it is especially important to be careful about the amounts you consume! For this, use a small dish which will determine the amount of food you’ll consume. Try to decrease the amount of carbohydrates you eat like rice by 25% (one quarter). Another tip: the fact of using round and colored plates is very important because it helps to visualize your food and also helps you keep an eye on the amount of food you ate (and also gives your dishes a touch of gaiety!)
This will probably disappoint some of you, but we must move to lose weight! And yes, only a daily physical activity combined with a healthy diet can help you lose weight effectively and sustainably. However, you are not required to undergo torture sessions in a gym! You can walk or jog with your dog or friend for this activity to be more enjoyable for you.
According to Dr. Stéphane Cascua, fast walking helps burn fat 45% faster than normal walking which helps 25%. Indeed, when subjected to some intensive exercise for at least 30 minutes, the body draws the energy it needs from its fat reserves. Moreover, walking refines the silhouette and muscle parts of the body, including the muscles of the legs, abdomen, etc. But to be effective, it must be practiced for at least 30 minutes every day. Another tip: opt for the stairs instead of the elevator, or park your car a few yards away from your workplace to get you to try harder.
Be Careful what you Drink
To lose weight, many people focus on what they eat instead of what they drink. Indeed, beverages such as beer or alcohol are not recommended because they can cause serious health problems. It is advisable to drink water, at least 6 cups a day.
Consume Fiber and Protein
To avoid digestive problems and weight gain, eat foods rich in protein and dietary fiber. The fibers are known to aid digestion and provide a sustainable feeling of satiety. For example, citrus fruits are rich in soluble fiber such as pectin which in contact with water, forms a viscous gel and slows down the digestion of food. Moreover, proteins also help weight loss.
Generally, food digestion requires burning calories. In addition, protein digestion increases the combustion of fat by 30%. Proteins also stimulate the secretion of hormones related to weight loss. Indeed, a study conducted by the researchers at the University of London has shown that eating protein promoted the secretion of PYY hormone, which is released by the gut after a meal.
This hormone is responsible for the feeling of satiety. The researchers found that PYY slowed production of ghrelin hormone responsible for the feeling of hunger. Therefore, by consuming proteins you can lose the feeling of hunger better than eating carbohydrates or lipids.
Try to Avoid Being Hungry
Do not hesitate to eat when hunger takes over! Indeed, it can be difficult for people who tend to give in to snacking to follow a way of three meals a day. Besides, you are not required to eat only three meals, you can accompany light snacks. If, for example, after lunch you are always hungry, don’t hesitate to eat yogurt or an apple to better satisfy you. This will help you not to be very hungry at night and don’t eat too salty or fatty foods. However, be sure to walk for at least 30 minutes.
Sleep is important for staying healthy. On average, it is advisable to sleep between 7 and 8 hours a day. Sleep deprivation may be responsible for fatigue, lack of concentration and other disorders.
Furthermore, a study done at the University of California has shown that lack of sleep could promote weight gain. The research was based on brain function of 23 people (MRI), after a night of sleep and a sleepless night. They found that lack of sleep drove people to move towards the most caloric foods, while a normal night of sleep allowed them to better monitor their weight.
The Bristol University and Weill Cornell Medical College in Qatar have studied the sleep 522 people. They found that people who slept five hours or less per day had a higher risk of developing diseases such as diabetes and obesity.
To lose weight, try to drink water before starting your meal. This will help hydrate your body and alleviate hunger. Another study by Dr. Brenda Davy at the University of Virginia Tech has proven that people who drank between one glass and two glasses of water 20 to 30 minutes before each meal consumed 75 fewer calories per meal, unlike those who don’t drink. Also, feel free to eat water-rich foods like soups or vegetables that will give you a sense of lasting satiety.