Weight loss has nothing to do with hunger. If someone suggests that you should starve in order to reduce weight, then think twice before making the decision to do so.
Here are the 6 golden rules that must strictly follow if you want to shed pounds without starving and diet.
1. Be sure to include enough antioxidants in your diet
Weight loss is not easy, but everyone knows that begins in the same place: to choose foods correct. It’s not just the calories in and calories out, it is also about the science behind the food itself. diet rich in antioxidants is a great accessory for weight loss. When choosing foods that are rich in antioxidants and phytonutrients to actively make the right food choices. Why are antioxidants important? Well, that protect body cells against damage from free radicals. To protect cells DNA within the nucleus of each cell is protected. All this leads to better cell function, leading to better and more efficient energy production within each cell. Which in turn increases the quality of metabolism, the body’s ability to convert fats and sugars into energy. plant foods usually contain the most significant levels of antioxidants.
Be sure to regularly include blueberries, goji berries, artichokes, figs, beans, cinnamon, plums, lemon water, red grapefruit, cherries, grapes, black chocolate, etc.
2. Take high-fiber foods as much as you can.
If you want to lose weight, try increasing your daily intake of fiber in the form of foods rich in nutrients, such as kiwi, orange, plum, mango, melon, apple, beans, corn fiber , green leafy vegetables, etc. .
Why fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even promote weight loss. During the two-year study, researchers found that increasing fiber 8 grams per 1,000 calories resulted in about 4 ½ pounds of weight lost. Try it yourself. If you are consuming 2,000 calories per day, in order to increase their fiber per 16 grams. Here are 7 foods rich in fiber help make weight loss work for you.
3. Drink plenty of water
Water consumption is directly correlated with weight loss. Water does not have any magical property that burns fat, but certainly can help you with your weight loss efforts.
Staying hydrated can help prevent overeating. Many people confuse thirst with hunger that they tend to eat rather than drink water. If you’re craving a snack and wants to ensure that their pains are caused by hunger, no hydration, drink a glass of water first. Then see if you are still hungry 30 minutes later.
Of course, drinking water also means you’re not drink something else, such as sugar, calorie drinks or even potentially break the diet to diet soda.
4. Reduce salt intake
Sal has become an important nutritional villain. In the United States, the maximum daily sodium recommendation is 1500-2300 mg
Salt improves the taste of food and therefore can encourage overeating and, finally, there is some. animal research to show that a diet high in sodium can affect the activity of fat cells, making them larger.
Including too much salt does retain water weight and extra fluid creates stress on the heart, which has to work harder to pump the fluid through your body. The additional workload on the heart and pressure on the artery walls can damage the cardiovascular system, increase blood pressure and impairs kidney function.
About 70 percent of the sodium in the American diet comes from processed foods. By eating more fresh, whole foods, you’ll automatically reduce your sodium intake radically.
5. Eliminate sugar consumption
Sugar! It has been labeled “addictive” and blamed for rising global obesity in recent years. Get rid of the white toxin from your diet and you’ll rid your body to drop those excess pounds.
If food loaded with sugar is removed, a lot of calories from fat is removed and refined starches as well. This is because they do not eat sugar alone. We eat with refined starches and fats (you can make a cake or a decent biscuit without flour, fat and sugar).
No candies, chocolate chip cookies, cakes, soft drinks, frappucinnos candy or Magnum means that you are removing “junk food”, ie high calorie density, low nutritional value, which comes in huge portions, is highly refined with added colors, flavors and preservatives.
What is more usually is low in fiber and has a high GI. None of these foods is any loss in a healthy diet. You’re better off without them.
6. Increase intake of vitamin C
Vitamin C is one of the most widely used supplements today, but many of us do not realize that also plays a key role in our levels of blood sugar.
A 2007 study published in the Indian Journal of Medical Research looked at 84 patients with type 2 diabetes who were randomly assigned to 500 or 1,000 mg of vitamin C daily for six weeks. The researchers found that the group of supplementation with 1,000 mg experienced a significant decrease in fasting blood glucose, triglycerides, cholesterol (LDL) and insulin levels. Most of them a weight reduction also achieved during the period of 6 weeks. The group with 500 mg dose had no significant change.