First off, there are no shortcuts. Everyone’s body is different. It’s best to be patient and not get impatient on not being able to lose weight in a few weeks. Here are some tips on losing weight.
1. Proteins are the key
Protein has long been known to curb hunger and provide satiety. One study found that you “only” need to increase your protein intake by 15 to 30 percent: study participants consumed about 441 fewer calories per day – without you following a strict diet. In the future, you’d better grab food such as eggs, Greek yogurt or chicken breasts . The list of the 10 best sources of protein can be found here .
2. Choose water containing foods
It’s not just proteins that make you less likely to feel hungry. It is recommended to eat foods with a high water content . If you start your meal with salad or soup, you will satisfy hunger and eat less with the main course.
3. Drink, drink, drink!
Speaking of water: if you drink enough of it, you eat less overall. This alone can make you lose more weight. According to one study, adults consumed significantly less calories when they drank half a liter of water before each meal. How much water you should drink, read here.
4. Do not eat too fast
If you are hungry, you often lose everything. Researchers have now proven why this is the wrong way. A total of 23 studies have shown that fast eaters tend to get fatter. But if you eat slowly and take time to chew, you feel faster satisfied – and thus creates the best conditions to lose weight.
5. Do not be distracted
Two dozen studies also showed that people who were distracted eating around 10 percent more calories than others. In the future, be more careful when playing with your smartphone and have a full bag of chips next to you. The chance is great that you gain weight.
6. Outsmart the brain
Sounds absurd but is effective: if you have unhealthy foods, you should use smaller plates. This reduces the food portions. For healthy meals, on the other hand, you should choose larger dishes – both of which will convince your brain that you are eating enough.
7. Lots of sleep, less stress
Those who want to lead a healthy lifestyle, should pay attention to sufficient sleep and avoid too much stress: both have a positive effect on your hormone balance. However, if disturbed, your craving for unhealthy foods increases. Sleep deprivation can also increase the risk of illness.
8. Nuts as a snack in between
Do not grab sweets or other fast food in short food cravings , but nuts . According to studies, this can lead to a lower hip circumference. Almonds and walnuts, for example, are rich in unsaturated fats. However, you should make sure that you take the unsalted nuts, and do not eat too much, that is also not healthy. Finally, there is talk of snacks here!