Summer is approaching and the excess weight can no longer be covered with clothes. If you want to lose weight, effectively and without the pounds coming back as soon as you stop one of the 'miracle' diets, it would be good to permanently change some habits and introduce some new ones.
1. More water
Hydration plays an important role in weight control.
Research published in the Journal of Clinical Endocrinology and Metabolism showed that consuming 500 ml of water increased metabolism by 30% 10 minutes after consumption, reaching its peak after approximately 30-40 minutes.
Other research shows that drinking water before meals can reduce calorie intake in people over the age of 35.
The recommended intake varies from individual to individual, but the Academy of Nutrition and Dietetics recommends approximately 1,4 liters for women and 1,8 liters for men per day, from beverages and food.
2. Eat more protein and fiber
Protein can increase satiety and reduce hunger.
According to research published in the American Journal of Clinical Nutrition, increasing protein intake by 15% to 30% can lead to a significant reduction in calorie intake by 441 calories per day, without intentionally restricting portions.
Fiber, especially soluble fiber, can absorb water and turn into a thick gel that slows digestion and prolongs the feeling of satiety.
It is recommended to consume at least 25 grams of fiber per day for women and 38 grams for men, reports Novi list.
3. Cut down on carbs
Reducing carbohydrates, especially refined carbohydrates and sugars, can have a significant impact on weight loss.
Research shows that a low-carb diet can help you lose 2-3 times more weight than a standard low-fat diet, while improving your cardiovascular health.
Eating less than 50 grams of carbs per day can put your body into a state of ketosis, which helps you burn fat more efficiently.
4. Reduce the consumption of sugar and salt
Sugar, especially in liquid form (fruit juice, juice, glucose syrup found in sweets), is closely linked to weight gain and diseases such as obesity, type 2 diabetes and heart disease.
The World Health Organization recommends reducing sugar intake to less than 10% of total calorie intake, which is equivalent to approximately 50 grams (or 12 teaspoons) for a person consuming 2.000 calories a day.
As for salt, excessive consumption can lead to water retention and hypertension.
The recommended intake is less than 5 grams (about one teaspoon) per day.
5. Avoid processed food
Processed foods are often full of added sugars, saturated fat, and sodium, which contribute to excess calories and a variety of health problems.
Research by Public Health Nutrition shows that people who consume more ultra-processed foods have a higher risk of being overweight and obese.
So forget ready-made industrial meals, chips, delicatessen, industrial sweets...
6. Walking and physical activity
Exercise is the cornerstone of health and weight loss.
Walking is a great activity to start with, regardless of weight, it doesn't require investment in equipment, just time.
Aim for at least 45 minutes of walking a day (about 8.000 steps in your phone's health apps).
When it comes to physical activity, the WHO recommends between 165 and 75 minutes of intense activity per week.
7. Get enough sleep
Lack of sleep can disrupt hormones that regulate appetite, leading to increased hunger and increased calorie intake.
Research shows that people who sleep less than 7 hours a night tend to gain weight and have a higher risk of obesity than those who sleep at least 7 hours.
8. Avoid alcohol
Alcohol provides "empty" calories—calories without nutrients—and can increase your risk of weight gain.
Research published in the American Journal of Clinical Nutrition shows that alcohol is the second densest source of energy after fat, with about 7 calories per gram.
For rapid weight loss, alcohol is your enemy.
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