Eat foods rich in fiber
Eating foods rich in fiber contributes to increasing the feeling of fullness for long periods, and studies indicate that one type of fiber, which is viscous fiber, is effective in losing weight, as it increases the feeling of fullness and reduces the amounts of food consumed, from During gel formation when in contact with water; This gel increases the absorption time of nutrients, slows down the digestion process, and stomach emptying. Viscous fiber is only available in plant foods. Such as beans, oatmeal, asparagus, flax seeds, and oranges.
Drink water regularly
Drinking water before eating meals contributes to reducing the amount of food consumed, and thus losing weight. A study conducted on adults found that drinking half a liter of water half an hour before eating meals contributed to reducing the feeling of hunger, and thus reducing the amount of calories consumed. People who They drank 44% more water before meals than their body weight over twelve weeks, compared to others who did not drink water before meals.
Eat without electronic distractions
It is recommended to eat without any distractions; Paying attention to what you eat may help you consume smaller amounts of calories. People who eat while watching television or while playing computer games may lose the ability to know the amounts of food that have been consumed. Which leads to the consumption of larger quantities of food. One study conducted on twenty-four studies found that people who were distracted while eating meals ate more than 10% during the session. In addition, the absence of mind during meals greatly affects the amount of food. Food consumed later during the day; It leads to eating more than 25% of calories in the following meals.
Read also:How can lose weightSleep enough hours and avoid stress
Both sleep and stress have a strong effect on appetite and weight. Lack of sleep leads to disruption of appetite-regulating hormones (in English: leptin and ghrelin), and an increase in cortisol. Which leads to an increased feeling of hunger and the desire to eat unhealthy food, thus increasing calories, in addition to increasing the risk of developing many diseases, such as: obesity and type 2 diabetes.
Other ways to lose weight without diet
There are many ways to lose weight without diet, including:
- Replace whole grains with refined grains, such as: cakes, biscuits, white bread, wheat bread, brown rice, bran flakes, and other foods.
- Closing the kitchen at night, and setting a time to stop eating; So as not to eat light foods while watching TV at night.
- Eat more protein: Protein is an essential part of a healthy diet. It is necessary for growth and metabolic processes, increases the feeling of fullness, and delays the feeling of hunger.
