There are very few people who can honestly say that they’ve never tried to lose weight at some point or another. According to scientists from Penn State College, only one out of 6 people manage to lose weight and keep it off. The good news is that there are a few simple rules you can follow to improve the statistics and help yourself get the body you want!
Here is a list of scientifically-proven facts that can have a positive impact on your weight loss process.
1. Add healthy fats to your diet.
When trying to decrease the number of calories you consume, it seems reasonable to stop eating such foods as nuts, seeds, cheese, and butter. However, it takes more time for fats to digest than proteins and carbs, so the feeling of hunger won’t bother you for a longer time.
Also, monounsaturated fats help the body digest lycopene, lutein, and beta-carotene.
2. Don’t overestimate the loss of calories during physical activity.
Scientists found out that people with extra weight often overestimate the number of burned calories while exercising. As a result, they allow themselves to eat more food, thinking that they spent a lot of energy.
Yes, you should eat after a workout but don’t go beyond the limit of your daily caloric intake. Otherwise, the whole point of exercising will be lost.
3. Wash fruit and vegetables thoroughly.
Fruit and vegetables can actually be a reason for gaining extra weight if you don’t wash them well. The reason is that the remaining pesticides can slow down your metabolism, which can cause you to gain weight. These chemicals are supposed to protect the foods from parasites, but they end up having a negative influence on human health.
Pesticides disrupt the thyroid function which leads to a hormonal imbalance. Scientists think that they also damage the mitochondria — the parts of cells that turn the food you consume into energy.
4. Breathe in the smell of olive oil.
German scientists have discovered that adding olive oil to food can leave you feeling fuller quicker. It also turns out that even the smell of olive oil extends the time when the sugar level is stable, so you don’t feel hungry. Italian oils contain the biggest amount of chemicals that block feelings of hunger.
5. Eat with pleasure.
Our appetite is regulated by a hormone called ghrelin. Its level rises when you are stressed and decreases when you feel pleasure from eating. In other words, if you experience pleasure while eating something, you won’t feel hungry any time soon. And if you can hardly eat something, you will find yourself standing in front of an open fridge sooner.
So, if you don’t like some foods, replace it with something you enjoy.
6. Choose the right pasta.
Glycemic index represents a rise in a person’s blood sugar level 2 hours after eating. The lower the index, the slower the sugar gets into the blood. So, the body produces smaller doses of insulin to process the sugar.
However, if a lot of sugar gets into the blood quickly, the body will have to produce a large amount of insulin which will send a signal to the brain that’s it’s time to eat again. So, the foods with a low glycemic index are better for those who are trying to lose weight.
As it turns, different kinds of pasta have a different glycemic index. According to researchers, the best option is spaghetti, and the worst one is macaroni.
7. Take calcium vitamins if you can’t digest dairy products.
Many people are lactose-intolerant, so they simply exclude dairy from their diet altogether. But cheese, milk, and cottage cheese are great sources of calcium that helps speed up the metabolism of fats, according to scientists. The weight of the participants of the experiment who took a calcium vitamin decreased by 26% to 70%.
So, if you are lactose-intolerant, try taking calcium vitamins and vitamin D.
8. Eat solid food in the morning.
Scientists have known that breakfast is necessary for a long time. Now they are studying the food on the plate and its influence on our bodies. For example, they proved that protein efficiency increases when it’s eaten in solid form. The conclusion is simple: if you eat cottage cheese instead of a smoothie, you will feel hungry later.
9. Eat dark chocolate
As it turned out, chocolate doesn’t just have a positive influence on your health but it can also help you lose and maintain your weight. Scientists found out that people on a low-carb diet who eat small amounts of dark chocolate don’t gain back the weight they lost.