11 scientifically proven ways to lose weight without dieting

11 scientifically proven ways to lose weight without dieting

Categories: Food and Drinks | Habit | Health and Medicine | Healthy lifestyle | Life hacks | Lifestyle | People | Society | Sport | World

Dieting is a losing game. Some studies show that 9 out of 10 people who try to diet will fail.

Even people who are successful in dieting often struggle with the body's evolutionarily savvy attempts to store extra energy. In fact, scientists have found that the bodies of overweight people who are losing weight can work against them: when they lose weight, their metabolism drops, making it difficult to lose weight.

Experts agree that extreme diets are not a good long-term strategy for maintaining a healthy weight.
But there are a few simple things you can do to stay lean and satisfied in the long run.

11 PHOTOS

11 scientifically proven ways to lose weight without dieting

1. Drink. If you hate drinking water, add citrus fruits or carbonate it (without adding empty calories to your diet).

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

11 scientifically proven ways to lose weight without dieting

2. Whatever you drink, it's best to avoid sugar - and possibly artificial sweeteners.

Scientists studying the blood vessels of rats have found that although sugar and artificial sweeteners work differently in animals, they can increase the likelihood of developing obesity and diabetes.

11 scientifically proven ways to lose weight without dieting

3. Aim for seven to eight hours of sleep.

A 2013 study published in the journal Nature Communications found that sleep-deprived people are more likely to eat high-calorie foods and gain weight faster than well-rested people.

11 scientifically proven ways to lose weight without dieting

4. Making time for breakfast and lunch is a good way to avoid overeating at the end of the day. Try to eat before you become irritable and impulsive.

This advice is almost a cliché at this point, but research continues to suggest that breakfast lovers avoid belly fat when compared to people who don't eat in the morning.

11 scientifically proven ways to lose weight without dieting

5. If you're wondering where to start your day, consider high-protein yogurt sprinkled with nuts and berries (no added sugar).

Yogurt is the favorite breakfast of many nutrition experts.

11 scientifically proven ways to lose weight without dieting

6. Consider including healthy midday or midday snack in your diet.

When choosing snacks, avoid foods high in carbohydrates or sugar that masquerade as healthy and will keep you feeling full, such as cereals, granola bars, and bottled smoothies.

11 scientifically proven ways to lose weight without dieting

7. Plan ahead by making vegetarian cuts and snacks before you get hungry.

When we're hungry, it can be difficult to say no to foods that are bad for our waistline and are associated with a higher risk of cancer.

11 scientifically proven ways to lose weight without dieting

8. Train in the morning.

Studies have shown that people who exercise in the morning on an empty stomach can burn up to 20% more fat during exercise because they have to use more stored fat for fuel.

11 scientifically proven ways to lose weight without dieting

9. Eat more, including whole grains such as quinoa and brown rice.

Whole grains like oats, chopped wheat, and brown rice are great ways to satisfy your appetite and stay full. In addition, they are also rich in potassium, iron, and B vitamins.

11 scientifically proven ways to lose weight without dieting

10. Enjoy the fruit.

Fruits are another great way to include fiber in your diet to satisfy hunger. In addition, they are an excellent source of vitamins and water.

11 scientifically proven ways to lose weight without dieting

11. Pamper yourself sometimes.

If you are thirsty for wine, we suggest limiting your intake to one 150 ml glass (that's about a fifth of the bottle) and "really sip and really enjoy the drink."

Keywords: Dieting | People | Society | Lifehack | Trick | Health | Healthy lifestyle | Healthy food | Vegetables | Food and drinks | Diet | Losing weight | Life | Nutrition

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