Obesity may be related to the disease of the century. According to our colleagues at Le Figaro Santé, the number of obese people in the world has doubled from 1980 to 2015. Nearly 17% of the adult population is suffering from obesity. Do you know the risks associated with being overweight? Do you have trouble achieving your weight loss goals? You are on the right page ! Here are the 9 practical and effective tips for losing weight Dr. Jason Fung, author of The obesity code book.
To lose weight in a healthy and sustainable way, it is essential to adopt the right actions on a daily basis. Indeed, the fad diets, beyond the frustration they trigger, make you gain weight in the long run. With these health tips, you will lose weight by adopting healthy habits every day.
Drink enough water each day
Water, this natural multi-body drink (in addition to keeping us alive) can help us lose weight! Indeed, the human being can sometimes confuse hunger and thirst. The brain sends a signal similar to the body to signify a need to eat or a need to hydrate. The water then allows you to fill this false feeling of hunger.
Have a breakfast
"Eating like a king in the morning, like a prince at noon and as a poor man at night" is a very adequate quote. Indeed, breakfast is the most important meal of the day. It allows the body to perform its duties during the morning and reduce cravings, cravings for sugar and impulsive food intake.
Practice regular physical activity
To lose weight effectively, it is necessary to practice a regular sporting activity. And yes ! Sport, in addition to being an important health ally, is essential in a weight loss approach. Running, skipping rope, Zumba, swimming, tennis, football, you're spoiled for choice! In addition to helping you lose weight, playing sports allows you to feel more joy and energy in your daily life since your body produces endorphins after each sporting activity.
Eat more fiber
There are two types of fiber: soluble, which regulate blood glucose and cholesterol in the blood and insoluble, which improve the intestinal transit to avoid bloating. In fact, these substances swell in the stomach and take longer to digest, thus promoting satiety.
Sleep enough
Sleep is of paramount importance for a slimming goal. According to Dr. Olivier Coste, people who lack sleep tend to eat more sugar and fat during the day.
To lose weight, you have to sleep an average of 7 to 8 hours per night and go to bed at regular times every day. Establishing a healthy biological rhythm can benefit a healthy body able to lose weight.
Limit the consumption of alcoholic beverages
According to Le Figaro, alcohol slows down satiety while providing too many calories to the body, causing deregulation in the sensations of hunger and thirst, as Pr Seeley explains.
The caloric load of alcoholic beverages is very important: While each gram of sugar brings 4 calories to the body, one gram of alcohol brings 7!
Opt for fruits and vegetables
Fruits and vegetables are packed with essential vitamins and minerals to lose weight. Very low in calories, they are nutritious, have plenty of soluble fiber that slows blood sugar spikes, and avoid cravings between meals.
Eat slowly
To lose weight, everything is in the way. By eating slowly, the brain takes the time to receive the satiety signals it communicates to our body. Twenty minutes before the first bite, the brain receives a stimulus indicating that the individual is full. To quickly reach this signal that allows us to stop eating, we must take the time to savor the bite and eat in full consciousness.
Consume more protein
Proteins are essential during a slimming process. It turns out that by consuming these foods, the body burns a lot of calories to digest them. Proteins also make you feel fuller longer as they take time to digest.
However, excessive intake of animal protein can be dangerous for your health. Fortunately, many plant proteins exist and are effective for both weight loss and general health.
