Exercise is known to be a good way of losing weight. But what if you have come back from your job or tired of being busy all day completing your assignments or homemade work? There’s a simple way to know some of tricks that can help melt away the pounds and can be applied easily in daily life.
A pound of human fat represents about 3,500 calories; therefore and cutting 500 calories per day, through diet or physical activity, results in about a pound of weight loss per week. Similarly, adding 500 calories a day results in a weight gain of about the same.
1. EAT WITHOUT ELECTRONIC DISTRACTIONS
We can use , as an evidence, a report published in the April issue of the American Journal of Clinical Nutrition. A team from the University of Birmingham in the United Kingdom scoured the medical literature for studies that have looked at how attention and memory affect food intake. All of these studies had at least two groups, one group ate meal while watching television and other did the same but without watching television.
These studies concluded two major points:
- Being distracted or not paying attention to a meal tended to make people eat more at that meal
- Paying attention to a meal link to eat less meal.
Mindful eating is much more important to be healthy and active rather than eating all the time even while using electronic gadgets. It also helps to reduce your daily calorie intake. By paying attention to what you are putting into your mouth, you are more likely to live healthier life. And you will enjoy meals and snacks more fully. That’s a pretty good three-fer!
2. SLEEP WELL AND AVOID STRESS
Have you ever noticed that when you’re sleepy, you tend to eat more? Exactly, Studies have shown that tired people put more food in their mouths so this isn’t the myth anymore.
Marie Pierre St. Onge, Ph.D., assistant professor at Columbia University College of Physicians and Surgeons, and research associate at New York Obesity Research Center, says some studies have shown that sleep deprived people produce more ghrelin, a hormone that stimulates appetite. But this can not just a physiological problem but psychological, too, she says.
“The food is more rewarding and satisfying and it probably creates this reinforcing cycle—you eat and then you want to eat more,” St. Onge says. It is clear that in sleepy state, the portion of the brain involved in rewards and pleasure lights up when we eat, tends to eat more. Accept the reality that a tired brain is less able to control its impulses rather than a person who is well rested, much better able to moderate his or her eating.
To have a sound sleep, turn off all lights. According to a study published in the Journal of Pineal Research, If you live in an area that gets exposed to outdoor lights, consider blackout curtains or shades for your bedroom. Turn around any glowing clocks and keep the TV off. When you’re in complete darkness, your body produces the hormone melatonin, which not only makes you feel sleepy, but can aid in the production of calorie-burning brown fat.
3. ELIMINATE SUGAR (PARTIALLY)
We all love to eat sweet. We have been using in our daily life without knowing it’s heath effects. In the report, published in the Canadian Medical Association Journal, researchers analyzed 37 studies on artificial sweeteners to see if they were successful for weight management. The studies followed more than 400,000 people for about 10 years. Seven of the studies were randomized controlled trials, a type considered to be the gold standard in scientific research.
Artificial sweeteners did not appear to help people lose weight. Instead, observational studies that looked at consumption over time suggested that people who regularly consumed them—by drinking one or more artificially-sweetened beverages a day—had a higher risk for health issues like weight gain, obesity, diabetes and heart disease.
It’s better to avoid artificial sweet as far as possible if you want to enjoy healthy life. Get this sweet out of your home and use natural sweeteners whenever needed.
4. EAT A GOOD BREAKFAST
It’s a common practice to miss breakfast when in hurry. A 2013 Israeli study put overweight and obese women into two groups. Both had the same number of calories, but one ate a large breakfast, a medium lunch, and a small dinner; the other had a small breakfast, a medium lunch, and a large dinner. The large-breakfast group lost more weight and showed a stronger improvement in metabolic health metrics. It clearly shows that healthy and heavy breakfast is really important and should be first priority when you start dieting.
And that doesn’t mean pile up the bacon, hash browns, and breakfast breads. Eat a heavy-on-protein breakfast every day, says Dr. Wansink, and you’ll control your hunger long into the day. For breakfast consider eggs, yogurt, or peanut butter. And, says Rubaum Keller, don’t let more than three hours pass between eating. Be sure to have small snacks available to eat between meals. Keep this routine and you’ll see the results.
5. TAKE CARE OF YOUR DIET
It is often advised to eat more to thin people and the logic is simple; eat more, get more healthy. It totally wrong and shouldn’t be followed. One 2009 study shows that people seemed to increase their food intake after exercise — either because they thought they burned off a lot of calories or because they were hungrier. Another review of studies from 2012 found people generally overestimated how much energy exercise burned and ate more when they worked out.
“YOU WORK HARD ON THAT MACHINE FOR AN HOUR, AND THAT WORK CAN BE ERASED WITH FIVE MINUTES OF EATING AFTERWARD”
Don’t be doctors by yourself. Your body has to digest what it eat, it doesn’t mean to eat again after burning calories. If so, think of dijesting food you just ate again. It can go whole day, Ohhh!
6. EAT SMALL DINNER
If you eat late a night the growth hormone will store the food still in your system as fat instead of fuel. As, It’s more common to awake till late night like owls, people tend to eat more whole night.
A molecular biologist at the Salk Institute for Biological Studies in La Jolla, California, Panda is a leading expert on how the timing of food intake affects health. His team has found that mice that eat only during their active hours (the equivalent of daytime for humans) are drastically healthier and thinner than mice that eat the same amount of food scattered over 24 hours.
Encouragingly, when unhealthy, snack-around-the-clock mice are put on a strict schedule that allows them to eat only during their daytime, their diabetes and fatty liver disease improve and their cholesterol levels and inflammation markers diminish. “It’s likely we can reduce the severity [of disease] just by changing when people eat,” Panda says.
In addition to fasting at night, it’s beneficial to eat your main meal earlier in the day. In a 2013 study, Harvard’s Frank Scheer and Marta Garaulet of the University of Murcia in Spain analyzed 420 dieters at weight-loss clinics. Participants ate the same number of calories and were equally active, but those who had their main meal before 3 p.m. lost significantly more weight than those who ate later. “To find such big differences in weight loss with just a slight difference in meal timing is quite remarkable,” says Scheer.
Tricks to Use the Food Clock to Lose Weight
1. Fast for at least half of each day. Try not to eat for at least a 12-hour span daily. Ideally your fast would begin after the evening meal (from 6 to 8 p.m.) and extend until breakfast (8 a.m.).
2. Eat breakfast like a king and dinner like a pauper. It’s an old saying but no doubt it’s a truth. Do it for sure.
3. Forgo late-night noshing. A 2015 study found that an evening meal raises people’s blood sugar levels 17 percent more than does an identical meal eaten in the morning. Related research found that the number of calories people burn digesting food in the first two hours after a meal drops by half if they eat the meal in the evening versus the morning
4. Consume only water during your fast. Anything else will start your body clock. Put off that morning coffee until after your 12-hour window.
5. Adjust to your natural rhythms. Early birds might want to eat supper at 6 p.m. and fast until 6 a.m. or later. For night owls, it might be easier to have dinner at 9 p.m. and fast until at least 9 a.m.
6. Take small bites and chew well. Don’t eat in hurry. Eat bit faster but take small bites to easily digest meal.