7 Scientific Weight Loss Tips
We all want to lose fat and stay healthy, but with all these diet pills and plans what does science have to say about weight loss tips?
1. Exercise helps you burn fat while you sleep
Let's get the obvious out of the way first: not only does the physical act of exercise burn calories throughout your workout, science has recently found that it continues to burn fat while you sleep. During exercise, your body uses up most of its available carbohydrates for energy and replaces them over the next 24 hours. In the meantime, it begins to break down your fat stores for basic functions, such as walking, talking and even sleeping.
2. Skipping meals makes you more likely to eat junk food
You've heard people say it before: don't skip meals. Especially breakfast! Starving your body and brain creates intense urges to eat high-calories foods. Healthy foods not only keep your blood sugar and hormone levels in check, but they also give your metabolism a boost, which burns more calories throughout the day.
3. Add more protein and low-fat dairy to your diet
Adding more protein and low-fat dairy to your diet induces the release of the chemical peptide YY (PYY), which goes into the brain and suppresses hunger signals by adding 10% more protein to your food. In short, protein keeps you fuller for longer.
Low-fat dairy, on the other hand, contains calcium, which binds to other fats you've eaten and creates a soup-like substance that cannot be absorbed. Instead, your body excretes the soup and with it, more of the fat you consumed.
4. Eat more soup
One of the best-kept dieting secrets is drinking water with meals. Consumed alongside your meal, the fluid is easily absorbed before the food is digested, which makes you feel fuller quicker. An easy way to incorporate this into your diet is to eat soup more often. Pureed foods have a much harder time being absorbed quickly, while expanding your stomach to make you feel fuller for longer.
5. Counting calories works
Studies show that people who actively document their food intake by using a journal have drastic weight loss improvements, over those who don't. For example, knowing that a coffee has 10 calories, but a cappuccino has 100 gives the the opportunity to structure your diet and eat more, while taking in less calories if you're paying more attention to it.
6. Eat on smaller plates
It may seem trivial reducing your plate size for meals, but it can drastically change the amount of food you intake. Studies show that a simple plate size change from 12 to 10 inches in diameter can reduce the amount of food you eat by up to 22%.
7. Stress and sleep can drastically affect your weight
Countless studies have shown that the amount of sleep and stress you have in your life can play a major part in how healthy you eat. Sleep deprivation and high stress levels increase appetite, making it harder for you to refuse guilty pleasures. So get some sleep and chill out!