Do's and don’ts for weight loss

Do's and don’ts for weight loss

Here we share some common weight loss mistakes you should pay attention to, according to experts. 

Here we share some scientific facts you may not know about what really works when it comes to losing weight.

1) Losing weight is harder for women

Researchers from the University of Aberdeen have found that the process of losing weight is different in males and females. This happens because the wiring that regulates their energy expenditure is not the same in both sexes. As a result, the professor that conducted the research advises that if you are female and you are trying to lose weight without success, you should reduce your portion sizes. 

2) Protein helps

When it comes to being on a diet, one of the most difficult challenges is beating hunger. But that can change: diets in which protein is eaten at every meal may help because protein keeps hunger at bay for longer than carbohydrates. Some food rich in protein includes lean meat, fish, dairy, eggs, and poultry or plant sources such as tofu, lentils, and beans. 

Researchers from the University of Aberdeen have found that the process of losing weight is different in males and females.

3) Have smaller plates

Studies stated that eating off smaller plates could reduce calories by 527 calories a day which could add up to a pound lost in a week. This is a good idea because you have more control over what you eat, and you consume what you have on your plate. Another proven fact is that using plates in a color that contrasts with the color of the food served can help you eat less. 

‘When people are served big portions of food, eat from large packets or use large tableware they eat more and one UK study found ‘plate clearing’ occurs at 91 percent of meals,’ says Dr. Lucy Chambers, a nutrition scientist at the British Nutrition Foundation.

4) Being cold burns more calories

This happens because when you are cold, your body activates thermogenesis,  the calorie-burning effect of the body, and it also activates brown fat. 

Try getting in the habit of carrying a water bottle with you at all times or if you are at home, try having a glass of water next to you.

4 common weight loss mistakes you should avoid

If you want to lose weight, the best is to speak to a dietitian so as to avoid falling into bad advice or sayings about diets. Here we share 4 common weight loss mistakes you should pay attention to, according to experts.

1) Not distinguishing between a diet and a lifestyle

about selecting what food to eat in the short term, a lifestyle is something you can truly see yourself doing for the rest of your life. It is about changing your eating habits so that it turns into something normal in your life that you can do with no effort. 

The famous crash diets promise that you will lose those 10 pounds or 5 kg in 1 week. Right! but chances are after that diet you gain the weight back. That is why you should concentrate on your goals and try to change the way you eat. 

2) Not drinking enough water

Water is essential for our body since we are made of water. When it comes to our metabolism, water helps burn calories. So if you are not a water person, you should try to find a way to drink water. Try getting in the habit of carrying a water bottle with you at all times or if you are at home, try having a glass of water next to you. How does it help? If you are dehydrated, the metabolism drags, which means slower weight loss. 

3) Skipping breakfast

Many people skip breakfast since they think that is an easy way to cut calories, but actually, it is the opposite. Skipping breakfast can lead to grazing, unplanned snacking, and overeating later in the day. The key is to include more fiber in your breakfast like whole grains, fresh fruit, nuts, and seeds to help curb your hunger for the remainder of the morning. Learn how to make healthy smoothies for breakfast. 

4) Not snacking

Not snacking at all is a bad idea since it can make you eat more for lunch or dinner and lead to overeating. By planning your snacks and not depriving yourself, you will be able to control your hunger and lose weight; snacking helps keep the metabolism in high gear. There are many healthy snacks to bear in mind when hunger appears.

 

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