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The vacation period is over but the weight you gained during this period is always with you. Weight gain can vary from one person to another, but most people struggle to lose weight even slightly. Therefore, we offer tips that can help reduce the feeling of hunger during the day, which will help you mitigate the loss of kilograms gained this season.
1 Do not skip any of the main meals of the day: Skipping meals may result in over-consumption of the following meals during the day. So, always try to eat three large calorie controlled meals with two healthy snacks a day, which also helps reduce hunger during the day.
2 sleep well. Getting enough sleep will not only keep you active, but also control the amount of food you eat each day. Studies have shown that lack of sleep is linked to excessive eating, especially fast-food consumption resulting in weight gain. So, make sure you sleep 7 to 9 hours a day.
3 Choose foods that provide satiety for a long time After eating especially high fiber foods such as vegetables, fruits, whole grains and legumes. Fiber takes a long time to digest and promotes fullness for a long time. In addition to these foods, foods rich in protein are richer than any other food category such as starchy foods and fats.
For example, 20 grams of protein, equivalent to 90 grams of meat, chicken, or fish, for lunch and dinner, can improve feelings of satiety longer than if you take less protein.
4 Resume exercise as soon as possible and increase the duration of the exercise. Sport helps to promote weight loss. The recommended duration of physical activity for adults is At least 30 minutes a day, five days a week. However, the longer the exercise, the easier it is to lose weight. So you can stay healthy and promote your weight loss if you exercise for 60 minutes, five times a week, with a control of your caloric intake.
5 Drink enough water. Drinking water in insufficient amounts causes dehydration of the body and therefore causes hunger and the need to eat despite the need to take liquids. Therefore, always drink plenty of water to prevent dehydration and, as a result, a feeling of hunger that results in calories that exceed the needs of your body.
So you can always drink water when you are hungry. If the hunger has been eliminated after drinking, it may be a bad warning due to lack of fluid intake. If you are not hungry, your body really needs to eat. Drinking 1.5 to 2 liters of water or fluids a day is enough for most people.
In spite of these tips, it is always important to remember that weight loss is the result of a healthy diet, that is, eating the proper amounts and quality with exercises. However, it is always best to consult nutritionists to guide you through a healthy way to lose weight.
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