Weight loss without strict diets: dietary changes, good sleep and stress protection

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Many peo­ple who are over­weight and obese need to lose weight, but diets and con­stant phys­i­cal train­ing are not suit­able for every­one due to the nature of work or the body itself. There are cer­tain tips that will help you change your habit­u­al diet, reduc­ing its calo­rie con­tent and con­sump­tion vol­umes, and enrich­ing it with the nec­es­sary pro­tein. In addi­tion, to effec­tive­ly com­bat excess weight, you need to elim­i­nate stress from your life, as well as nor­mal­ize sleep. What else do doc­tors rec­om­mend in terms of los­ing weight, what points should you pay atten­tion to?

Changing the habitual diet: cooking in a new way

Changing the habitual diet: cooking in a new way

Con­sis­tent­ly stick­ing to a diet, espe­cial­ly if it is restric­tive, is dif­fi­cult and dan­ger­ous for health, and find­ing time for reg­u­lar exer­cise is some­times dif­fi­cult. Doc­tors advise you to change some aspects of your life in order to help your­self in the fight against excess weight and more effec­tive weight loss. First of all, it is worth chang­ing your usu­al diet, and you need to learn how to cook famil­iar food in a new way, to approach ordi­nary dish­es out­side the box. If you under­stand how to cook meals in order to reduce the total calo­rie con­tent of your usu­al diet, this will help in los­ing weight with­out reduc­ing the vol­ume of food intake. Agree that fresh and stewed veg­eta­bles, baked with­out oil and fat, are less high-calo­rie, and sat­u­rate quite sat­is­fac­to­ri­ly. Refusal to fry meat in fat in favor of a dry fry­ing pan makes the final dish not so fat­ty and high-calo­rie, more healthy. Steamed meals can be tasty and appe­tiz­ing by adding sauces or spices. As a result, the vol­ume of food does not change, and the calo­rie con­tent decreas­es.

Probiotics for weight loss

Many peo­ple suf­fer from overeat­ing and diges­tive dis­or­ders that go along with being over­weight. In order for weight loss to be more effec­tive, it is worth enrich­ing your diet with foods with pro­bi­otics. These are ben­e­fi­cial microor­gan­isms found in var­i­ous foods that help main­tain intesti­nal microflo­ra, nor­mal­ize motil­i­ty and secre­tion. This improves the absorp­tion of food, helps fight con­sti­pa­tion, diver­si­fies the diet and pro­motes weight loss in a smooth rhythm. Recent stud­ies have found a link between gut func­tion and brain activ­i­ty. Thus, pro­bi­otics can affect mood, appetite, and weight loss. Bac­te­ria liv­ing in the intestines help the host organ­ism in ener­gy pro­duc­tion by intesti­nal and liv­er cells, help the absorp­tion of fat­ty acids nec­es­sary for an active metab­o­lism, and indi­rect­ly reg­u­late body weight, con­tribut­ing to weight loss. Excess fat and sug­ar in the diet neg­a­tive­ly affects the micro­bial flo­ra, reduc­ing the num­ber of ben­e­fi­cial bac­te­ria.

Protein in the diet: eat more!

For a full-fledged metab­o­lism, the body needs pro­teins that are reg­u­lar­ly sup­plied with food. Ani­mal pro­tein should be a manda­to­ry part of the diet of peo­ple who are try­ing to lose weight. Pro­tein foods can sat­u­rate well, digest for a long time, giv­ing hunger sup­pres­sion for a long time, while the calo­rie con­tent of such foods is rel­a­tive­ly low. A recent study in young women showed that eat­ing high-pro­tein yogurt as a snack between meals reduced hunger and calo­rie intake lat­er. Pro­teins are found in meat and fish prod­ucts, you can replen­ish their stocks with dairy prod­ucts or eggs.

Normal sleep will help in weight control

Normal sleep will help in weight control

A good night’s sleep is impor­tant not only for alert­ness and activ­i­ty all day, but also for weight con­trol. A lack of sleep at night leads to a sup­pres­sion of the activ­i­ty of hor­mones that reg­u­late metab­o­lism and calo­rie burn­ing. Sci­en­tists say that chron­ic sleep depri­va­tion, if the dura­tion of a night’s sleep does not exceed 6 hours, increas­es the risk of over­weight and obe­si­ty. In addi­tion, it is impor­tant not only the total time that sleep takes dur­ing the day, but also its qual­i­ty. Con­stant awak­en­ings, super­fi­cial sleep, night­mares, and uncom­fort­able rest­ing envi­ron­ments increase stress lev­els, which leads to prob­lems with hor­mone metab­o­lism.

Reducing stress levels

Often our body caus­es chron­ic stress to gain extra pounds. Con­stant expe­ri­ences, phys­i­cal over­load lead to a change in hor­mon­al bal­ance, an increase in the lev­el of the hor­mone cor­ti­sol in the blood. It has cer­tain effects on fat metab­o­lism and stim­u­lates appetite, so a per­son tries to “seize” stress by accu­mu­lat­ing extra pounds. Often, hands them­selves are drawn to unhealthy, fat­ty and high-calo­rie foods that affect emo­tions and stim­u­late a good mood. Sci­en­tists call this phe­nom­e­non “emo­tion­al eat­ing.”

Dur­ing a peri­od of stress, you want sweets or fast food, which, although tasty, stim­u­late recep­tors in the mouth and give a feel­ing of joy, but at the same time form fat deposits on the sides. To elim­i­nate stress, it is worth prac­tic­ing reg­u­lar phys­i­cal activ­i­ty, exclud­ing caf­feinat­ed drinks and foods from the diet, and being out­doors more often. Use­ful yoga, swim­ming, sleep and out­door activ­i­ties, change of scenery.

Vitamin D deficiency and obesity

There is evi­dence from stud­ies that show that a lack of vit­a­min D in the body can pro­voke obe­si­ty, espe­cial­ly against the back­ground of a lack of phys­i­cal activ­i­ty. In addi­tion, the devel­op­ment of depres­sion, neu­ro­sis and meta­bol­ic syn­drome, as well as both types of dia­betes and osteo­poro­sis, are asso­ci­at­ed with its defi­cien­cy. Peo­ple get the main dose of the vit­a­min dur­ing expo­sure to the open sun, when under the action of UV rays, vit­a­min D in its active form is formed in the skin. In addi­tion, you can replen­ish your vit­a­min stores with foods that are avail­able year-round — these are egg yolk, red oily fish, mush­rooms and oils. In addi­tion, today there are many dif­fer­ent fish oil sup­ple­ments with ade­quate vit­a­min D con­tent.

By Yraa

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