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Jakarta – Some people are definitely trying to lose weight with hard sports. But many have to wait a long time to get the desired weight
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Indeed, your weight will not necessarily experience a drastic decline. However, for those of you who do not have the time to exercise, here are some ways to lose weight:
1. Chewing food slowly
The brain takes time to process what we are going to do. Likewise when eating, the brain has to treat that we are good enough to stop eating. Chewing slowly, feeling the taste of the food, and then swallowing it can make us realize that we are eating. You can often not be aware when you eat because the brain walks around in work, school work, homework, and more. So, the brain does not have the time to treat that we are satisfied.
Menguyah food can slowly increase satiety, in addition to food can also be digested by the enzymes that are in the mouth. Incoming calories become less. A review of 23 research observations cited by the Nutrition Authority revealed that fast eaters were easier to gain weight compared to occasional eaters
2. Wear a small plate
Dishes or food containers of different sizes. Provide small dishes at home or elsewhere. When you buy unhealthy foods, use the small plate. It can be a trick for your brain. Small dishes can make the food bigger, the brain will catch it that way. If you use a small plate, the unhealthy portion of food that becomes less. You can also do the opposite trick on healthy food, put the food on a larger plate.
3. Consumption of many proteins
Proteins have the function of increasing feelings of satiety, so that they can help you eat fewer calories. The hormone ghrelin – a hormone that stimulates satiety – and GLP-1 can be stimulated by proteins.
According to research cited by Authority Nutrition, participants were helped to eat 441 fewer calories a day and could lose about 4 kg in 12 weeks, without limiting anything, just by increasing protein intake by 15 percent. % to 30%.
You can get protein from eggs as a breakfast menu. Eating eggs at breakfast is supposed to help include fewer calories ingested for lunch, even all day and for the next 36 hours. Proteins can also be found in chicken bad, fish, Greek yogurt and almonds.
4. Do not put unhealthy food in a visible place
Putting unhealthy foods or snacks in a visible place can make you eat them again and again. An unhealthy pregnancy can also gain weight.
Often we put high calorie foods in the open air, easy to reach, and we have more space than a place to put fruits. If you belong to this group, you should start changing the path now.
5. Increase Food Containing Fiber
The effective way to lose weight is to increase the intake of fiber. High fiber foods help you feel full for long periods of time. One type of fiber, which is a viscous fiber, can form a gel when it comes into contact with water. This gel will increase the time of absorption of nutrients and slow down digestion, so that the stomach does not empty quickly.
This thickened fiber can be found in cereals, vegetables, fruits, nuts and flax seeds. In addition, you can also get it on a glucomannan supplement.
6. Drink Water More Often
Another way to lose weight without exercising is to drink water before eating. This can make you eat fewer calories. Dehydration can also trigger hunger because when dehydration, the brain is confused to catch the body's signal, thus translating into hunger.
Drinking about 0.5 liters of water half an hour before meals can reduce hunger. Study participants who performed this method, weight loss of about 44% in 12 weeks compared to those who did not do it. Try to consume water, avoid sugary drinks.
7. Change the portion of food to be less
Initially it will be difficult. But when you succeed, you will get used to these small portions. If you are used to many servings, you will be encouraged to eat a larger portion when you are hungry. Large portions of food will also present a risk of obesity.
8. Avoid eating by doing other things
As mentioned above, when you eat do not have to think about anything else or do any other work. Avoid eating while watching TV or working in front of the computer. People who are distracted while eating can eat about 25% more calories than those who are not deformed.
9. Keep your sleep habits and avoid stress
When you are deprived of sleep, the hormone leptin (the hormone that stimulates hunger) and the hormones of ghrelin are disrupted. Meanwhile, stress can increase the production of hormone cortisol, this hormone can interfere with the work of other hormones. If hormones are disrupted, hunger and cravings increase
10. Active Movement
Who said to burn calories simply by exercising alone? How to lose weight without exercise does not mean you can not move at all. You can burn calories just by cleaning the house, walking your dog, even climbing the stairs. According to Northem Sports Physiology and Personal Trainers, California cited Prevention.com, "Turn on the music, add a burning pbadion, and enjoy your movement."
You can also buy food or your own needs without asking for help. Bringing your shopping can be a gentle exercise that burns calories without even knowing it. If you have to go to the toilet, choose a toilet a bit distant, choosing a parking and a place to eat
So, when you have to go to the nearest floor of a building, you can use the stairs. (Function, w, d, s) {Function Go () {var js, fjs = d.getElementsByTagName (png – sisidunia.com)
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