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Lose weight without starving? We have put together 7 tips for you from various studies that will support you.
The principle of most diets is based on calorie restriction. So you have to consume fewer calories than your body burns — or through exercise you burn more than you consume. Both methods promote hunger, which can limit you in your quest to lose weight. With these 7 tips, you can lose weight better without being hungry.
Tip 1: Pay more attention to quality than quantity
In times of highly processed foods, we can no longer rely solely on our sense of proportion and our feeling of satiety when it comes to assessing how many calories our meals have.
A study by the National Institute of Diabetes and Digestive and Kidney Diseases Bethesda in the USA showed that test eaters averaged 500 more calories from processed foods than from unprocessed and natural alternatives. In order not to falsify the results, the micro- and macronutrient distribution of the food was adjusted.
A study by Stanford University came to a similar conclusion. One trial compared the effects of a low-fat versus low-carbohydrate diet over a period of 12 months. The more than 600 test subjects were instructed to replace processed foods with unprocessed ones . There was no calorie restriction, the test subjects were allowed to eat as much as they wanted. Nobody went hungry. Nevertheless, the subjects lost an average of 5.5 kilograms due to the healthy, low-fat diet and 6 kilograms due to the low-carbohydrate diet. In addition, they averaged between 500 and 600 fewer calories than at the start of the experiment.
In practice, this means for you to swap ready meals and processed meals for fresh foods . These not only make you full longer but also help you lose weight.
Tip 2: Lose weight without hunger with more protein
A review article that more than 40 studies on the effect of protein on weight loss and the human metabolism has studied, came to the conclusion that a higher protein content increases satiety and thermogenesis increases. In the best-case scenario, you not only consume fewer calories, but also automatically consume more energy.
A study conducted by the Royal Veterinary and Agricultural University of Copenhagen with more than 60 subjects compared the effects of a high protein diet (25% of total calories) versus moderate protein intake (12% of total calories) over a six-month period. The protein-rich diet led to an average weight loss of 8.9 kilograms, a whole 3.8 kilograms more than in the comparison group with moderate protein intake. A follow-up study came to a similar conclusion.
So if you eat enough protein, you won’t have to go hungry while losing weight and at the same time benefit from its metabolism-stimulating properties.
Tip 3: Increase your fiber intake
A review of more than 100 studies on the effect of fiber on weight regulation came to the conclusion that most experiments with healthy adults showed an increased feeling of satiety, less hunger and a reduced energy intake through the consumption of fiber . This could have several causes:
- Longer chewing time because it contains more fibers.
- The stomach empties more slowly because fiber becomes viscous during digestion.
- Fiber swells up in the stomach.
- Short-chain fatty acids are formed through fermentation.
This is what researchers suspect in the review “ The Role of Fiber in Energy Balance “. Since, according to studies, the fiber of different foods has a different effect, you should consume a mix of fruits, vegetables and grains.
Tip 4: Eat more consciously
Balance out the smaller portion sizes of your meals by stretching them out. The longer and more carefully you eat and the more thoroughly you chew, the more filling the portions appear.
A study by the University of Bristol found that test subjects who ate their soup more slowly not only felt fuller in hindsight than the quick eaters, but also rated the portion eaten as larger .
Another study also found that slow eaters suppressed the release of the appetite-stimulating hormone ghrelin to a greater extent. That is, the subjects were full longer after a meal than those with a normal or faster-eating speed.
Tip 5: Get enough sleep
The importance of a good night’s sleep cannot be emphasized enough. Even if you want to lose weight without being hungry, you should get enough sleep.
Japanese researchers found in a study that too little sleep after three nights led to a reduced release of appetite-reducing hormones. In addition, the feeling of satiety decreased and hunger increased.
In addition, sleep deprivation appears to increase the appetite for sweet and salty foods, a study from the University of Chicago found.
Tip 6: Drink enough water
In a study by Wageningen University, researchers tested the effect of a glass of water on the feeling of satiety after eating. It found that hunger pangs both decreased and satiety increased.
This effect also occurs if the water is drunk within half an hour of the meal, researchers at Virginia Tech found. 500 milliliters of water should be enough to achieve the desired satiety effect. A soup as a starter can have the same effect.
Tip 7: reduce stress
Stress leads to the release of cortisol. The hormone stimulates the metabolism to provide the body with more energy in stressful situations. What is initially positive for us can become a problem in the long term.
Researchers from the University of Pennsylvania were able to show in a study that cortisol was an indicator of weight gain among the test subjects within the six-month test period. One of the reasons for this is that cortisol increases cravings for food and, in particular, stimulates the craving for sweets.
It may not always be in our hands to avoid stress in everyday life. But we can try to deal with it better. A study by the University of Michigan showed that just 10 minutes in nature are enough to reduce the stress hormones in the body. Researchers at Kanazawa University found that deep abdominal breathing can help with stress management of difficult tasks.
So go for a walk in nature often and breathe deeply into your stomach. Since diets are already stressful for the body, you shouldn’t do them during turbulent times. Better to wait until you are more relaxed and have more time.
Conclusion
While the above advice is designed to help you get through a diet, it should not be used as a weapon against your body’s needs. Hunger cannot be a permanent condition. It is important to get enough nutrients through food to maintain essential body functions.
This is all the more important in view of the often moderate or even negative results of radical diets. Processed foods, snacks, and sweet drinks often undo hard-won weight loss. Even more so because the body has got used to the lower calorie intake and has shut down the metabolism. So you have a lower turnover with the same calorie intake as before the diet. How to put on fat again.
In order to be able to maintain the desired weight in the long term, you should place more value on the quality of your food, mainly eat healthy whole foods and supplement your diet with sufficient exercise.
Click here now and discover a shocking revelation that puts the entire history of losing weight in question!
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