Step no.3 – Include more protein in your diet if you want to lose weight
It is scientifically proven that our body takes longer to digest proteins. This leads to greater calorie burning, metabolism enhancement, increasing your body’s fat-burning ability and lowering your needs for food since they give you the sensation of fullness.
In 2007, the American Society for Clinical Nutrition published an article about how protein consumption is affecting the calorie intake. It showed that if you increase the protein intake in your daily diet you can lower the calorie intake by 441 calories per day.
It is also well known that proteins are essential for muscle growth, especially, if you are a weight lifter. On the off chance that you are struggling to add protein to your daily diet, try to go for eggs, fish, and meat as much as possible.
Step no.4 – Trick your mind
If you can’t control how much you eat, why don’t you try tricking yourself? Grab a smaller plate and fill it up so it will create an illusion of having more food, instead of taking a large plate and opting for a smaller portions. Although it may sound foolish, psychological studies have proved that this works. This way, your brain is tricked that you ate a lot more than you actually did.
Step no.5 – Add fiber to your diet if you want to lose weight
Various examinations have indicated that people who eat nourishments with higher water content lose more weight than the individuals who don’t. Fruits and vegetables make you feel fuller for a longer amount of time because they are considered as foods with high water content. Likewise, dissolvable fiber is separated in the digestive tract into bacteria that produces butyrate, a fatty acid, which is assumed to have significant anti-obesity effects.
Step no.6 – Improve your digestion and decrease your appetite with coconut oil
Coconut oil is abundant in medium-chain triglycerides, which are unsaturated fats that go directly to the liver for digestion, where they are changed into ketone bodies or utilized as energy. What’s more, it has been proven that medium chain triglycerides can increase energy usage in the body by as much as 5% daily .
To lose weight and reduce your waist considerably, studies show that you should be consuming 1 oz. (30 mL) of coconut oil every day. Also, it’s not a bad idea to start using coconut oil for cooking.
Step no.7 – Get more sleep and reduce the stress
Stress and lack of sleep are some of the greatest risk factors for obesity. Hormone balance and body functions are mostly affected by the amount of stress in your life and the amount of sleep you get on daily basis. In fact, they can increase the risk of obesity by 55%. The reason for this is that too much stress can increase your cortisol levels, a hormone that increases the risks for developing a chronic disease and accumulation of body fat.
A wrap up :
To put it briefly, there are plenty of different methods to lose weight. The best option for you is to stick on a few or all of them and stay consistent and dedicated for not less than 6 months if you are willing to get visible results!