Eat less, exercise more, lose weight. You’ve heard it before, but sometimes it just doesn’t work. Check out these 11 weight-loss game changers instead.
1. Eat an apple a day
Eating an apple a day—at least on the days you grocery shop—may encourage healthier choices. People who ate an apple before shopping bought 25 percent more fruits and vegetables than those who did not.
Having a small healthy snack before shopping can put us in a healthier mindset and steer us towards making better food choices.
2. Do a shot
Of apple cider vinegar, that is. Apple cider vinegar helps keep blood sugar levels in check, which will keep you feeling fuller longer.
3. Pick your diet pattern
Low carb, no carb, low fat, Mediterranean? No problem. There is no one-size-fits-all miracle diet.
Pick the pattern that you like best because no plan is more effective than others for weight loss. Following your taste will be the most reasonable and sustainable as long as you moderate the amounts you eat.
4. Consider an Rx
The U.S. Food and Drug Administration has approved five prescription weight loss pills for long-term use and they work.
These medications remain underutilized and underappreciated. If diet and exercise are not working for you, ask your doctor about weight loss medications.
These are very well studied and effective when combined with healthy eating and regular exercise.
5. Check your gut
Restoring the balance between good and bad bacteria in your gut may play a role in promoting healthy and sustainable weight loss.
Research is ongoing, but it is clear that our gut microbiome plays a role in regulating appetite and weight, and we can expect targeted pre- and probiotics to come to market in the next few years.
6. Don’t get scammed
Don’t believe the hype about weight loss supplements. There are countless schemes and unproven supplements out there, but there is no solid data backing up any claims.
What’s more, he adds, there is little regulation of dietary supplements, and that means they may not even have the ingredients listed on the label, rendering them ineffective or even dangerous.
7. Check your meds
Some medications including antidepressants may cause weight gain. Make sure any unexplained weight gain isn’t a side effect of a medication.
8. Sleep it off
Getting better quality sleep can help you lose weight and keep it off. It has a lot to do with our nightly hormones.
Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin. Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.
More ghrelin plus less leptin equals weight gain.
9. Spice it up
Spicing up your favorite dishes will maximize your sensory experience. You will feel full faster and eat less as a result. A dash of cinnamon may be the secret to weight loss.
10. Chew more
Chew more and you’ll eat less. It really can be that simple. In fact, individuals who chewed each mouthful 40 times ate 12 percent less food than those who chewed just 15 times, according to a study in The American Journal of Clinical Nutrition.
11. Scratch and sniff
The scent of banana, green apple, and/or peppermint before a meal will make you feel fuller faster and you will lose more weight.
Many other scents work well and enhance our sense of smell and taste,” he says. For example, cinnamon oil may also have some weight loss benefits.
Post A Comment:
0 comments: