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
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
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.