Losing weight is a long and difficult process, which requires great will and serious involvement. To help you get there and find a slim and harmonious body and better health, here are the 6 habits that must now be adopted.
Here are 6 habits to adopt to optimize weight loss:
1 - Adopting good habits:
Some of our habits, which we do not usually suspect harmfulness, can actually have a bad effect on health but also on the line!
Eating heavy meals late at night, nibbling all day long, after dinner or by cooking, are all things that hinder weight loss.
It is therefore important to change these bad habits and adopt other healthier ones that will help you achieve your goals. Be sure to plan your menus in advance and have a fixed meal schedule. Include 2 or 3 snacks per day, which you must keep, to avoid excessive nibbling.
It is also advisable to split the meals (5 to 6 meals per day), taking care to reduce the portions. It is an effective technique to stay satiated, without eating in excess.
In fact, a study carried out by University College Maastricht showed that splitting meals to at least 4 per day contributes significantly to reducing the risk of obesity.
2 - Getting enough sleep:
A short night's sleep does not affect our concentration, our productivity and our complexion, but can also affect our weight.
Indeed, lack of sleep would have a direct effect on the production of two hormones that play an important role in weight control. These include ghrelin, the hormone that stimulates appetite and leptin, which controls satiety. Not enough sleep promotes the production of ghrelin and slows down that of leptin. Result: we have more appetite and therefore eat more.
On the other hand, according to a study by American researchers, people who sleep less, have a higher body mass index.
So sleeping between 7 and 9 hours per night is essential to lose weight but also to be healthy.
3 - Breakfast:
Nutritionists constantly advocate the importance of breakfast, to the point of classifying it as the most important meal of the day.
However, many people make the mistake of skipping this meal either due to lack of time or in order to decrease their daily calories. This habit may have the opposite effect.
By skipping breakfast, you will not only lack energy, but you will also get hungrier, which is normal. So, the next meal, you will eat much more than it should, which obviously does not help to lose weight.
4 - Avoid stress:
Stress of the century, stress affects different aspects of our lives, impacts our health and can also be an obstacle to weight loss.
Indeed, chronic stress causes the secretion of large quantities of cortisol, also known as stress hormone. This one, present in large quantity in the body, will send signals to the brain, to stimulate the appetite.
In addition, cortisol can inhibit the action of insulin, which keeps blood sugar levels high and increases cravings. Cortisol also acts on fat cells, prompting them to retain body fat.
According to a study conducted by the National Institute of Health, in the United States, women who have high cortisol levels, sleep months and eat more.
5 - Eat more fruits and vegetables:
A diet rich in fruits and vegetables helps prevent various diseases, including cancer, but also helps to keep the line.
Fruits and vegetables concentrate a lot of vitamins and minerals important for the proper functioning of the body. They are also low in calories compared to processed foods found on the market. Fruits and vegetables are rich in dietary fiber, which regulate the intestinal transit and increase the sensation of satiety, preventing cravings.
6 - Drink plenty of water:
It is advisable to drink between 1.5 to 2 liters per day, depending on size, age and lifestyle. Our body being made up of 60% of water, can not function without this element.
A good hydric intake, allows to keep a clean skin, but also to boost the brain functions. Water is also an excellent slimming ally, because it helps control appetite, but also improve metabolism.
According to a study published in the Journal of Clinical Endocrinology and metabolism, a healthy person can increase his metabolism by 30% by drinking 500 ml of water.