"Eat less, move more."
This is the message we receive from various health professionals and nutrition organizations.
They think that the only reason people achieve or lose weight is because calories .
This is simply wrong, because our bodies are much more complicated.
Different foods affect hormones in different ways and 1 calories is not just 1 calorie.
The truth is ... there are many things you can do to lose weight without counting calories.
Here are 7 proven ways that will turn your body into an auto-slimming machine
1. Eat Eggs At Breakfast
Many studies have shown that, eat eggs at breakfast can help you lose fat easily without any effort.
In the study with 30 overweight or obese women, divided into two groups: one group ate eggs, one group ate bread at breakfast .
The group eats eggs at breakfast Eat less calories at lunch , and the rest of the day and the next 36 hours.
So Eggs help you feel full and help you automatically eat fewer calories on the next meal.
In another study , 152 overweight men and women are divided into groups. One group ate eggs, the other group ate breakfast bread; Both groups are in a weight loss diet.
After 8 weeks , The group that ate the egg had significantly reduced the weight compared to the bread-eating group:
Losing more than 65% (1kg versus 0.5kg)
Reduce the blood sugar index by more than 61%
Waist reduction by more than 34%
Reduce body fat percentage by more than 16%.
Through testing you can see, although the difference in weight loss is not very large, it clearly shows that changing food during meals also has a positive impact on the weight loss process of friend.
More, egg is in the category category Best food for health on the world. Recent studies show that eggs do not increase your bad cholesterol or cause you to have heart disease like previous claims. In particular, the human body hardly absorbs cholesterol in eggs .
The bottom line; Research shows that eating eggs for breakfast can help you automatically eat less calories, than when you eat bread.
2. Use Smaller Food Containers
As you know, the human brain is the most complex object in the universe. It tends to work in mysterious ways ... and controlling eating behavior is extremely complicated. Your brain will make the final decision whether or not to eat.
And you can use smaller food plates for "cheat "Your brain, makes him think you have eaten more food.
The bigger the plate, the more your brain thinks you will eat less food. And by using smaller containers, you'll make your brain feel better with less calories.
This is strange, but psychologists who have studied this issue say this is very positive .
Can "trick" the brain into thinking that it eats more food by using smaller dishes.
3. Eat More Protein
Eat more protein Can reduce cravings, increase the amount of fat burned and help you get muscle
There is a lot of evidence that proteins can increase the amount of fat burned and reduce hunger, leading to automatic weight loss.
In fact, studies have also shown that proteins that boost your metabolism are much faster than any other nutritional component .
Because protein makes the body lose more calories to digest than fat and starch. Therefore, protein increases satiety, significantly reduces hunger .
Many studies have also shown that the amount of protein that makes up about 30% of the calories you consume can make you lose about 441 calories automatically every day, even when you eat it well .
Besides, protein can also help you get more muscle, especially if you lift weights .
Protein can also help you gain more muscle, especially if you also do weight training exercises. Muscle tissue is a metabolic activity, which means it burns a small amount of calories, even when resting .
The best way for you to get more Healthy protein rather than eating protein-rich foods like types meat , fish and eggs (organic is best) ... at every meal.
Increasing the amount of protein in the diet can enhance metabolism and reduce hunger. It can also increase muscle mass, help you burn more calories.
4. Eat Low-Energy And High-Fiber Foods
Foods that are low in energy and high in fiber will make you feel fuller for less calories
These foods include high-water foods such as fiber-rich vegetables or soluble fiber and some fruits.
In particular, soluble fiber will be broken down by the bacteria in the digestive tract and produce a fatty acid called butyrate, which has a significant effect in combating obesity.
Studies have shown that overweight people who eat low-calorie high-fiber foods lose more weight than those who eat high-energy foods .
In one study, women who ate soup (solid) had a 50% higher rate of weight loss than women who ate a high-calorie snack .
Vegetables are also rich in soluble fiber, which has been shown to reduce weight in some studies .
Another benefit of soluble fiber is that it is decomposed by bacteria in the digestive tract to produce a fatty acid called butyrate, which is thought to have significant anti-obesity effects ... at least in mice .
Choosing foods low in calories (like vegetables and some fruits) can help you feel better with fewer calories.
5. Cut Down Carb
Maybe the best way to start losing weight without having to calculate calories or control the percentage of nutrient ingredients loaded is reduced carbohydrate intake you eat.
Studies have shown that people who eat less carbohydrate will automatically start eating fewer calories and lose weight effectively without any major effort .
In one study, 53 overweight / obese women were randomly selected, one group followed a Low carb diet and one group ate a low fat calorie restriction, within 6 months:
Women in the Low Carb group reduced their weight twice (8.5 kg - 18.7 kg) while still eating well, compared to the group Low fat (3.9 kg - 8.6 kg), limited to calorie intake .
The best way to cut carb is to reduce or eliminate large carb sources from your diet like types Street , candies, bottled soft drinks, as well as starchy foods like bread , pasta, potatoes , ... etc
Only eating about 100-150g of carb per day is most beneficial. If you want rapid weight loss , should eat less than 50 grams per day can be the most effective.
Reducing carbs in your daily diet not only helps you lose weight effectively but also lowers your insulin levels, causing the kidneys to start excreting sodium and excess water from the body, reducing significant water weight and water swelling phenomenon .
Cutting down on carbohydrates can reduce appetite and help with automatic weight loss, no calorie counting or diet control.
6. Create Quality Sleep and Avoid Stress
A comfortable and quality sleep can optimize the function of the main hormones.
Your sleep and spirit are closed Very important role in your weight loss process.
Sleep deprivation is one of the greatest risks to obesity ... short sleep times increase obesity risk by 89% in children and 55% in adults .
Poor sleep can increase hunger and appetite and cause a biochemical tendency to break down hungry hormones like ghrelin and leptin .
Excessive stress may increase the concentration of hormones cortisol, increase abdominal fat accumulation and the risk of chronic diseases .
For these reasons, it is important to take time for good sleep, as well as avoid unnecessary stresses in your life.
Poor sleep and excessive stress can disrupt important metabolic hormones such as ghrelin, leptin and cortisol. Getting these hormones under control reduces your appetite.
7. Replace Coconut Oil Cooking Fat
Use coconut oil To fry food can enhance your metabolism and reduce your appetite.
Coconut Oil contains medium chain fat that can reduce appetite and increase fat burning.
Fatty acids in coconut oil are metabolized differently than other fats, they go directly to the liver to either be used or converted into ketone waste.
Two small studies show that eating medium-chain fats can make people eat fewer calories, reduce 256 calories a day .
These fats also increase energy consumption by about 5% .
Consuming 30 ml of coconut oil can significantly reduce the index of blood sugar and waistline, especially abdominal fat .
You can drink raw coconut oil, can mix into salad vegetables or replace cooking oil Your present with coconut oil, it can bring you significant weight loss effects .
By making a few simple changes that optimize hormones, reduce hunger and increase metabolism, you can lose weight without counting calories.
