12 simple eating habits that will help you lose weight, according to scientistsBODY See all BODY posts
If you don’t like diets or you want to see long-term results after dieting stick to these 12 eating habits, that will help you lose weight and keep you slim and fit forever.
1. Eat the foods you like
According to the New York University nutrition professor Lisa Sasson “If you pick a diet with foods you don’t like, you’re doomed to fail”. Food is an experience that brings us pleasure and if you remove all the foods you enjoy from your menu you are very likely not to stick to your plan. It can get even worse if after the diet plan you start overeating with the foods you missed so much. Then your body also thinks that it should store the calories from these foods, as it may not get them again soon.
2. Portion sizes are the key to weight loss
There is an emotional component in eating, especially when you think about weight loss. Lowering your portion sizes is half of the battle. Being more conscious of what they’re eating is very important. It is also the reason why most people participating in studies lose weight. Keeping an eye on your portion size will help you overeating and may boost your satiety more than eating one large portion with the same number of calories. Eating delicious food in smaller portions leaves us more satisfied with the taste.
› Tip: Check these more than 70 selected recipes of super tasty and healthy little bites.
3. Skip the restaurant and make yourself a lunch
Trying to attract more customers many restaurants have increased their portion sizes in the last 20 years. This has also influenced our opinion about what a normal portion size is.
According to Elizabeth G. Nabel, director of NIH’s National Heart, Lung and Blood Institute “One way to keep calories in check is to keep food portions no larger than the size of your fist”.
To control your portion sizes with success, it is best to prepare your own lunch meal instead of having it in a restaurant.
4. Stick to high in fibre and protein food
Fibres and proteins are key ingredients to help you feel full longer. Processed foods are often low in these ingredients. This is the reason you feel less satiated after eating a bag of potato chips than after eating a baked potato, filled with fiber.
In a review of weight loss studies focusing fibre, protein, and fullness, psychologists at the University of Sussex made the case for high-protein and high-fibre foods to be included in weight loss plans because of the benefits feeling full has on preventing overeating and helping with weight loss.
5. Eat Mediterranean
Olive oil, pasta, hummus, tomato, cucumber salad – all of them are super tasty! Studies have shown that the so called Mediterranean diet may help reduce the risk of heart disease and provide some potential memory-related benefits. In a recent study they have also found that such foods lower the risk of breast cancer in older women.
6. Get your calories from food, not from drinks
Juice and soda may make your meal taste better than with a glass of water, but the calories in them are also counting. That’s why you better avoid them as much as possible and if possible remove them completely from your menu.
A study with 173 obese women aged between 25-50 years found that replacing the sweetened beverages with water led to weight loss, independent from diet and exercise.
7. Eat different meals
Having an flexible eating plan is a key factor to help you lose weight. In Weight Watchers, for example you have options for what you can eat. This makes it easier to lose weight, than with a diet plan where your options are basically limited.
A study, conducted at Tufts University included 160 overweight people aged 22 to 72 who were on diets, that allowed diversity, such as Weight Watchers and Atkins. Over one-year period researchers found, that the people who followed these diets were associated with more weight loss and reduction in heart risk factors than those who didn’t stick with the diets.
8. Your gut bacteria helps you lose weight
Your microbiome – the microbes that live in your stomach play an important role in digestion. In a recent study, researchers from Sweden developed a mathematical formula to help you find the right eating plan based on your microbiome. The authors found an evidence that these plans can help the participants lose weight and even possibly prevent certain diseases. Their advice is to eat variety of dairy products, vegetables, fish, chicken, eggs, and oils.
9. Water is extremely important
We often don’t eat unless we are not very hungry. This makes us more likely to overeat, as we can’t think anymore from hunger. A good way to cope with this is by drinking at least 16 ounces (430 millilitres) of water about 30 minutes before your meal. A small study found that people who did this before at least one meal daily lost 2.7 pounds (1.2 kilograms) more than those who didn’t drink water before their meals. Neither of the two groups reported changes in their exercise regimes, either.
10. Never go grocery shopping when you are hungry
Is this familiar to you? To me it is! Saturday … I have to go to the supermarket, but it’s raining outside, I have some other things to finish first … I’ll go later! And then, when I am getting super hungry I have to go grocery shopping. Not a very smart idea as in such case you just need something to reduce your hunger, something ready and fast, something unhealthy.
A small study found that hungry shoppers grabbed one third more junk food than other participants who didn’t went grocery shopping on empty stomach.
11. A good night sleep helps you resist delicious fatty foods
Researchers using functional magnetic resonance imaging (fMRI) scanned the brains of 25 men and women of average weight as they looked at images of delicious, fatty junk food. First, the participants were studied after a week of 9 hours of sleep per night and then after a week of 4 hours of sleep per night.
When the participants were well rested, the reward-centres of their brains didn’t react nearly as much to the junk food photos as when they were sleep-deprived, suggesting that we’re subconsciously more attracted to fatty foods when we are tired and need energy.
12. Start each day with a breakfast
Breakfast is the most important meal of the day. It kick starts your metabolism wich helps you lose weight. Have in mind that your metabolism is processing the different types of food differently. That’s why it is also important that your breakfast is not only persistent, but also healthy. A study showed that in less than a week, a diet high in saturated fat can reduce your muscle’s ability to turn the sugar in food into energy.
› Tip: Check out: What you can make for breakfast, that is fast, healthy, and delicious?