Eat slowly
When the stomach sends satiety signals to the brain, it takes a relatively long time to receive them. Therefore, eating food quickly leads to overeating, and the correct thing is to eat slowly, leaving a period of time between one bite and the next. This is so that the brain can receive signals of satiety.
Sleep more hours
Adding an hour of sleep to the average daily sleep hours promotes weight loss, noting that this varies from one person to another. On the other hand, studies indicate that sleeping for less than 7 hours a day increases the feeling of hunger.
Use small dishes
Using small plates helps you eat smaller amounts of food. Placing food in it suggests that the quantities are large. Thus, the mind is deceived into believing that it has eaten a large amount of food, and in return; Placing the same amount of food on large plates suggests that it is in small quantities, which makes the mind demand more food.
Eat more protein-rich foods
Protein enhances the feeling of satiety and fullness. Which leads to eating fewer calories; This is because it contains the hormone ghrelin, which affects the satiety and hunger hormones. A study found that eating protein at a rate of 15-30% of calories contributes to eating 441 fewer calories per day. Among the foods rich in protein: eggs, And chicken breasts, fish, yogurt, lentils, quinoa and almonds.
Read also:How can I get weaker without diet?Refrain from eating in the evening
This is done by setting a specific hour after which to stop eating any food. Some research has indicated that this method causes a loss of 12% of body weight within three months. It is worth noting that the digestive system works better during daylight hours.
Read also:Why do not I lose weight when following a specific diet?
