Admit it not all of us have the best eating habits, but if you can recognize what you’re doing wrong it’ll empower you to change your ways. At least according to certified dietician kathleen zelman.
She says that breaking bad eating habits and replacing them with good ones is the key to effective weight loss.
Your morning sets the tone for the rest of the day including your diet, schedule your morning rituals, determine whether you will eat a large or small lunch and whether your body will use up all the calories or store them just in case.
You’ll find scientific proof that there is a connection between your habits and imbalances in the body that cause extra weight gain
If you take on an overall healthy lifestyle the benefits will only be multiplied besides shedding unwanted pounds, you’ll have a stronger body and a happier spirit.
So let’s see exactly what you should and shouldn’t do if you want to lose that extra weight.
Eight Hours Of Sleep A Day
Researchers at wake forest medical center have found that people who sleep five or fewer hours at night put on over two times more belly fat, than those who get an average of six to eight hours of sleep a night.
This is especially true for people under 40. Not sleeping as much as you should makes you feel hungry. Even if you’re not and that’s because sleep loss affects the secretion of cortisol a hormone that regulates the appetite
Drink A Glass Of Water After Waking Up
The body of an adult is made up of 55% to 60% water. According to scientists if this percentage is lower a person may have problems with their health.
Here’s an interesting fact an adult man contains more water in his body than an adult woman, also people with excess weight have less water in their system than slimmer individuals in regards to the percentage of water in the body
Drinking a glass of water after waking up is a really good idea when you wake up. Your body is pretty dry after a long period without water. You may not feel thirsty but your body really needs to drink.
If you drink a couple of glasses of water in the morning you rehydrate your body in return your digestion improves more over
Water accelerates the process of metabolism which decreases the risk of getting fat it also helps the body to get rid of toxins.
Chris bailey the author of articles on productivity decided to conduct an experiment. He made it a habit to begin his morning with a glass of water. He tried to drink no less than 16 ounces of water right after he woke up, as a result he managed to reduce his body fat from 17 percent to 10 percent.
Don’t Drink Coffee On An Empty Stomach
If you’re like me you reach for the coffeepot first thing in the morning, no breakfast, no shower, no talking, only coffee.
Well looks like we’re doing some real damage to our bodies by drinking coffee with nothing in our stomach.
Dr. Adam simon the chief medical officer at busch doctor an online doctor consultation service in the uk is also a contributing writer to the sights blocks.
In one of his articles he explains that when coffee enters an empty stomach it helps produce acid that can damage your stomach lining and cause indigestion.
Plus coffee stresses your body out causing it to store fat for.
Exercises Before Breakfast
Exercise along with the obvious advantages of burning calories and increasing the speed of your metabolism
Morning exercises can help you decrease your appetite.
A 2013 experiment conducted at northumbria university and published in the british journal of nutrition revealed some amazing facts.
Researchers led by dr. Emma stephenson and phd student javier gonzalez found out that people who were used to doing exercises before breakfast, ate less food throughout the day.
They didn’t experience any need to consume unnecessary calories to compensate for their earlier activities.
The explanation is probably in the waking up effect of exercises people who don’t exercise in the morning try to relieve the stress of waking up by eating.
The research revealed another surprising fact the scientists found out that when people exercise when hungry they are 20% more efficient in terms of losing weight than when they exercise during the day.
Eat a High-Protein Breakfast
Eat a big breakfast time of day when we eat is much more important than what we eat.
Scientists from tel aviv university proved that a diet that includes a big breakfast and a light dinner is extremely effective.
You might be surprised but it can encourage greater weight loss than other popular diets. Based on frequent and light snacking in addition a high-protein breakfast, helps people suffering from diabetes such a way of eating decreases their need for insulin.
The research involved 18 men and 11 women with an average age of 69 they all suffered from both obesity and type 2 diabetes.
These people were divided into two groups the first group followed the be diet breakfast diet and had three meals a day a substantial breakfast a moderate lunch and a light dinner.
The second group ate according to the six m diet six meals diet which is traditional for weight loss and diabetes. The main idea behind this diet is to have six light meals throughout the day including three snacks.
After three months each member of the first group, the b d diet group had lost an average of 11 pounds. At the same time people from the second group, the 6 m diet group put on about three pounds.
All this is possible because the speed of our metabolism varies at different times of the day/ it’s better to consume your largest amount of calories in the morning when your metabolism is working more quickly.
The main conclusion that scientists have drawn is that you should never refuse to eat a breakfast that’s high in calories, as for your lunch it should be of medium size and your dinner should be light.
Don’t Watch Tv Or Listen To Music While Eating.
Researchers at the university of vermont found that overweight people who reduce their tv time by 50%, burned an average of 119 more calories a day.
Another study published on the journal food quality and preference showed, that people who ate while listening to music consumes significantly larger amounts than those who dined in silence.
This is because the mind is too preoccupied with the surrounding distractions that it doesn’t realize you’ve eaten enough.
Always Shop With a Full Belly
You know what i’m talking about you go grocery shopping on an empty stomach and end up shoving everything you see into your cart. So you can probably guess what the solution.
Is zellman recommends eating something small and healthy before heading to the grocery store. It’s also imperative to bring a shopping list and stick to it as best as you can.
Another really great idea is to sit down and plan your meals for the week ahead.
This way you’ll know for sure what products you’ll need to hunt for
Cut Way Down On Soda
A regular 12 ounce soda contains 140 calories and 39 grams of sugar, that means if you drink only one can a day you will eventually start putting.
On a new study by harvard th chan school of public health and mexico’s national institute of public health found, that women who reduced their soda intake to just one can a week, lost one pound more than. Those who didn’t cut back on the sugary bubbly stuff.
The study lasted from 2006 to 2008 and 11,000 218 women took part in the research by the end of this period.
The overweight participants lost a ton of extra pounds just from giving up pop
Add Healthy Fats To Your Diet
When you’re on a diet and trying to decrease the number of calories you consume, it seems reasonable to stop eating such foods as nuts seeds cheese and butter. In reality the situation is entirely different healthy fats that just more slowly than proteins and carbs which means that, if you eat them the feeling of hunger won’t bother you for a long time.
A study conducted by the department of anatomy and cell biology of the state university of new york downstate medical center in brooklyn confirmed that monounsaturated fats help the body digest lycopene lutein and beta carotene, so include avocados walnuts olives salmon eggs seeds parmesan cheese and other. Healthy fat foods in your meal, you’ll see your body changing in no time.
Eat The Same Sized Portions
Whether you’re at home or out and about i’m sure you’ve noticed how humongous the portions at restaurants are at least they’re typically bigger than the ones you consume at home.
According to nutritionist judy caplan when you eat larger portions your body stores those excess calories as fat, since it can’t do anything else with them.
Eating too large portions a day won’t replace five smaller ones. And that’s because these big sizes slow down your metabolism and cause you to gain weight
Cut Out After-Dinner
Treats a lot of people tend to eat something right after dinner and that little treat usually comes in the form of a sweet dessert.
Generally you shouldn’t eat anything right after a meal because your body gets all the sugar it needs right from your food.
So you really don’t need anything else to sweeten your life and if you constantly give your sweet tooth. What at once the extra sugar will cause you to gain weight.
Now dietitians don’t see anything wrong with having healthy treats as part of a nutritionally balanced diet so treat yourself right.
Avoid Fat Free Products
A study published in the journal of the association for consumer research showed that people who consumed products that were labeled fat-free found them less filling and ended up eating more to satisfy their appetite.
You see in order to replace fats, these foods are filled with low performing carbs that get digested so fast that the feeling of hunger quickly comes back. This means that you’ll need more in order to fill your stomach, resulting in weight gain to get.
Don’t Drink Bottled Water
This one will probably come as a shock to you. Researchers at washington state university found that drinking water from plastic bottles can actually be fattening.
You heard right plastic bottles contain bpa which is a chemical that causes fatigue, makes you put on weight and disrupts your hormone levels.
The study proved that bpa reduces insulin sensitivity and accelerates the formation of adipocytes or fat cells. What’s even more alarming is that 92% of the participants in the study had trace amounts of bpa in their blood
Make A Habit Of Starting With A Light Salad
The journal of the american dietetic association published the results of a study that involved giving people a certain type of salad.
A pasta dish afterwards in the end those who started with a light salad consumed 7 to 12 percent less of their pasta.
While the participants who had a heavier salad actually consumed 8 to 17 percent more of their second meal.
This proves that plain salads made from kale spinach lettuce and other leafy greens without fattening dressings actually help you eat less because they fill you up more.
Not all people carry their extra weight in the same areas of their body.
So here are different types of fat that stick to different parts of you brown fat which collects in the upper back and shoulders is the best cut it’s usually found in slimmer people, since it boosts metabolism by keeping the body more. That’s also why babies have more of this type of fat white.
Fat usually gathers around the midsection and produces a good hormone called an deep enacted which protects the body from diabetes and heart disease.
Subcutaneous fat likes to collect in the buttocks and thighs it’s not a super harmful type of fat and we’ll get more. Into that here in a sec visceral fat is a dangerous type to have since it gathers around the internal organs, mostly in the area of the belly and waist belly fat is both subcutaneous and visceral. And it can be a sign of diabetes going back to fat on the thighs and buttocks. It may be a lot better than belly fat.
Since a 2012 study showed that pear-shaped women are protected from metabolic disease.
This disease is associated with a bunch of dangerous conditions from increased blood pressure to abnormal cholesterol levels.
There are ways to avoid giving in to temptation and eating snacks that your body doesn’t need.
Here are some changes you should consider making store unhealthy snacks in your lowest cabinet, so that they won’t be at your eye level.
Will require more effort to get to replace your traditional cookie jar with a fruit bowl and opt for healthier snacks throughout the day.
Find unhealthy foods at the back of the fridge, so that you won’t see them first thing as you open the door out of sight out of mind which healthy habits.