When it comes to weight loss, many people opt for restrictive diets and excessive physical activity. However, these diets and lifestyle are often synonymous with frustration, demotivation and food gaps leading to the recovery of unwanted pounds.
Thus, to lose the extra pounds and maintain a healthy weight, you should listen to your body and use healthy food and physical hygiene. To do this, here are 6 scientific tips to apply daily!
Opt for the good fat
Often maligned, not all fats are bad for health, provided you choose the right ones. Indeed, different types of fat exist and are more or less good depending on their fatty acid composition. Thus, vegetable oils (olive oil, corn, rapeseed, sunflower), oily fish (sardines, mackerel) and fruits and oilseeds (walnuts, avocados) are preferred. Similarly, their consumption should not exceed 30% of the total energy intake of an adult according to the nutritional recommendations of the World Health Organization (WHO).
Balancing number of calories and physical activity
In order to lose weight effectively, a balance must be maintained between the daily calorie intake and the expenses incurred during the physical activity. Indeed, many studies, including that of researchers at the Center for Quantitative Obesity Rsearch at Monclair State University (USA), have highlighted the fact that the only increase in physical activity did not allow to lose as much more weight than expected because individuals tend to increase their food intake as well.
Clean fruits and vegetables properly
Although fruits and vegetables are recommended as part of a healthy diet, their cleaning is essential because their content of pesticides and chemicals increases the risk of obesity. This is because pesticides are so-called "obesogenic" endocrine disruptors, that is, molecules that disrupt the body and impact the structure of adipose tissue, as Professor Emeritus Philippa explains. Darbre of the University of Reading (England) in his scientific analysis of several studies on the subject.
To remove all traces of pesticides from your fruits and vegetables, it is advisable to soak them in a mixture of white vinegar and water (a glass of white vinegar for a basin of water) for 15 minutes. You can then rinse them with fresh water.
Breathe the smell of olive oil
In addition to being a good fat, olive oil promotes the feeling of fullness, which contributes to weight loss. This is explained by its compounds and its smell. According to a study by Peter Schieberle of the Technical University of Munich (Germany), it is more the smell of olive oil that triggers the hormones that regulate appetite.
Enjoy eating
Eating is not insignificant, as it is a vital need dictated by our hormones. Indeed, several hormones are taken into account for the regulation of the appetite including ghrelin. This hormone stimulates the appetite. Thus, secreted in excess, it promotes weight gain. One of the causes of its excessive secretion? The lack of pleasure when eating and chronic stress according to the study conducted by Yolanda Diz-Chaves of the Cajal Institute (Madrid, Spain).
Choosing good starchy foods
Our body secretes a hormone: insulin. It plays on the feeling of satiety but also on the storage of fats. Therefore, when one wishes to lose weight, one must avoid increasing its secretion. This involves the choice of complete foods because its secretion is favored by the consumption of sugar and refined products.