Without Dieting, Here Are 5 Effective Ways to Lose Weight According to Science

Going on a diet often makes the perpetrators in a game that ends in defeat. Some studies show more than nine out of every 10 people who try a diet will fail.

5 Effective Ways to Lose Weight

5 Effective Ways to Lose Weight

Being able to successfully implement extreme diets can also put us at risk. Instead of doing dangerous extreme diets, here are 5 effective ways to lose weight according to the science below!

  • 1. Stay hydrated
  • The easiest way is to consume water regularly. If you don‘t like it, you can replace it with orange juice or carbonated drinks. Carbonated drinks are ordinary water flowing with carbon dioxide gas bubbles. Carbonated drinks such as sparkling water do not contain sugar and contain no calories, making us feel full longer.

    A 2016 study of more than 18,000 people in the US found that those who drank more water were consistently more satisfied and ate fewer calories every day. They also consumed sugar, fat, salt, and cholesterol in lower amounts than participants who were more dehydrated.

  • 2. Replace staple foods with whole wheat
  • A 2012 study published in the journal Food and Nutrition Research found a strong relationship between a high-refined carbohydrate diet and weight gain. One reason is processed grains are processed quickly and turn into sugar in the body. The processed seeds include rice or flour.

    While whole grains can be digested perfectly slowly and fill our stomach for hours. The main difference is that the seeds still have an outer skin that is rich in nutrients and rich in fiber. Those parts are taken from refined carbohydrates (such as rice and flour) in the factory before we eat them.

    Roxanne B. Sukol, medical director of the Cleveland Clinic Wellness Enterprise, said, „People should think of processed carbohydrates only as“ skinned carbohydrates „and avoid them whenever possible,“.

  • 3. Try to sleep 7-8 hours per day
  • Research published in 2013 in the journal Nature Communications revealed that people who sleep less are more likely to consume high-calorie foods and gain weight than people who get enough rest.

    That happens because when sleepy the part of the brain that functions to give full signals will be disturbed so it is too late to tell that we are full even though we have eaten a lot.

  • 4. Consumption of nuts
  • Nuts are fatty but healthy and extraordinary foods to prevent appetite. Recently, researchers have found that nuts are also a source of protein that has the potential to save lives.

    A study of more than 81,000 people in North America found that people who ate only a small amount of mixed nuts or seeds everyday reduced their risk of heart disease and got a little nuts also helped people reduce levels of „bad“ LDL cholesterol in their bodies.

  • 5. Exercising in the morning
  • Research has shown that people who exercise in the morning on an empty stomach can burn up to 20% more body fat during their exercise, because they have to use more fat stored previously as fuel.

    Some evidence shows that exercising on an empty stomach will not increase appetite. The benefits of regular exercise don‘t end at our waistlines, but exercise has also been proven to provide exceptional health benefits. For example it can help prevent depression and maintain the heart, lungs, and healthy mind until old age.

    Having an ideal body weight does not require you to go on extreme diets. With 5 ways like this weight loss business will feel safer and more comfortable right?

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