Weight loss with the latest scientific methods of researchers in 2021

Weight loss with the latest scientific methods of researchers in 2021

How to lose 10 kilos in a week? This is a question that most people ask and are looking to lose weight fast. First of all, I must say that losing weight in a week, even 10 kilos, does not change with control! Unless you go for fat surgery and suction, which also has its side effects. But in this post, we will introduce you to a way that you can achieve your ideal weight, join us.

1. Eat slowly

Use and practice a timer set to 200 minutes to eat slowly. Eating slowly is one of the best habits that can help you lose weight without a complicated diet. Gently chew on your bites and continue eating until full for 20 minutes. Eating longer allows you to enjoy the same meal as usual with a smaller meal and stimulate the release of satiety hormones in your body. Eating in a hurry prevents these neurological and hormonal messages and leads to overeating.

2- Eat more soup

Add a watery soup to your daily diet. Eating soup is especially helpful at the beginning of a meal because it makes you eat more slowly and reduces your appetite. Start with a watery soup to which you have added fresh or frozen vegetables. Avoid high-fat soups that are high in calories.

3- Eat vegetables

Instead of one vegetable and fruit, try serving 33 vegetables and fruits when eating. The greater the variety of vegetables and fruits served, the more inclined they are to eat them, and eating more vegetables and fruits is a good way to lose weight. The high amount of fiber and water content in vegetables and fruits makes you feel full with less calories. Try to cook vegetables without adding oil and use lemon juice or herbs as a condiment instead of high-fat sauces.

4- Sleep more

Researchers at the University of Michigan say one more hour of sleep a night can help a person who consumes 2,500 calories a day lose about 7 kilograms a year. By replacing sleep with unhealthy habits such as eating fast food, they say, you can reduce your calorie intake by up to 6%; Of course, this amount can vary according to different people. Sleep also helps you lose weight in other ways. There is evidence that sleep deprivation stimulates the appetite and causes you to become unusually hungry.

5. Eat whole grains

Whole grains such as brown rice, oats and whole grains also help as a hidden weight loss strategy. These types of grains make you feel full by consuming fewer calories and also keep your blood cholesterol levels normal. Whole grains are also useful as ready-made products such as breads or whole grain pastas.

6. Look at your old clothes

Keep a dress, pants or coat that is related to your slimming period in front of your eyes. This will make you more motivated to see the rewards of losing weight. Choose clothes that are not too different from your current size to achieve the result in front of your eyes in a relatively short time.

7- Make a better pizza

Instead of meat, use vegetable ingredients to make pizza, so you can reduce your calorie intake by 100 calories. Other things you can do with pizza are use less cheese or low-fat cheese with a little olive oil.

8. Drink less sugary drinks

Use water or calorie-free soda instead of sugary drinks like regular fizzy drinks, so you get 10 teaspoons less sugar. Use frozen lemon, mint or strawberry to flavor your drink. Sugar that enters the body through the consumption of carbonated beverages does not seem to stimulate the body’s normal satiety mechanism. A study comparing an extra 450 calories from drinking a soda or lozenge found that people who ate lozenges subconsciously consumed fewer calories overall, but those who drank soft drinks did not lose more calories. As a result, they gained 1.2 kg in 4 weeks.

9- Use tall and narrow glasses

Instead of using a wide, short glass, use a long, narrow glass to reduce your calorie intake through beverages. This will give you 25 to 30 percent fewer calories from fruit juices, sodas or other beverages. This is because visual cues are effective in eating. Researchers at Cornell University found that people poured more and more glasses into wide and short glasses.

10. Drink green tea

Drinking green tea may also be a good strategy to lose weight. Some studies have shown that drinking green tea can temporarily increase the amount of calories burned in the body, possibly through the effects of a chemical called catechins. Apart from this effect, drinking green tea has at least the advantage that you drink a refreshing drink without many calories.

11. Get help from yoga

A recent study shows that people who do yoga weigh less than other women. But what is the cause? Regular yoga exercises seem to make a person more cautious when eating. For example, these people notice a large amount of food served in the restaurant and only eat enough to satisfy them. Researchers believe that the relaxing self-awareness that these people have gained through yoga practice may prevent them from overeating.

12. Eat at home

Eat at home at least 55 days a week. A recent study shows that this is at the top of the healthy habits of people who have successfully lost weight. To make cooking less time consuming, you can use semi-prepared foods such as chopped vegetables, cooked beans, clean and chopped meat, and so on.

13- Interrupt your eating

Most people naturally have a “eating break” when they put the fork aside for a few minutes. You too, wait for this moment and do not take another bite. Clean your plate and enjoy talking to others. This is a hidden message that you are full but not overeating.

14. Chew spicy mint gum

When you want to eat ready-made foods, chew a sugar-free chewing gum with a strong aroma. When making dinner, after returning from work, when socializing at a party, watching TV or searching the internet are dangerous times to eat snacks or snacks. Chewing gum with a pungent odor will curb your appetite.

15. Shrink your plate

Use a 25 cm lunch plate instead of a 300 cm dinner plate, this way you will automatically eat less. After testing a group of people, the researchers found that those with larger plates ate and ate more. By shrinking your plate or bowl of food, you can reduce your daily calorie intake by 100 to 200 calories and lose 5 to 10 kilograms in a year. In the experiment, none of the subjects felt hungry and did not even notice the eye deception, which reduced their daily calorie intake by 200 calories a day.

16. Eat meatless foods

Frequent eating of plant-based foods will help you lose weight. Vegetarians eat less food than carnivores. Although there are many reasons for this difference, legumes play an important role in this. Lentil soup, bean burgers and other legume-based foods are high in fiber so you will feel fuller by eating fewer calories.

17. Follow the 20-80 rule

Most of us have a laid back attitude when it comes to painting a picture about ourselves, but Okinawa residents in Japan continue to eat until they feel 80 percent full. They even have a name for this slimming diet: “Hara Hachi Bo” but researchers say that given that many people forget this rule when eating, it is better to eat 20% less from the beginning.

18. Be careful in the restaurant

The food in restaurants is famous for being fattening. Keep this in mind when eating in a restaurant to keep track of how much you eat:

Share your snack with your friend.

Order food as a main meal.

– Use a children’s plate.

– Take half of the food press in one serving before bringing it to the table.

19. Use red sauce

For pasta, use marijuana (red sauce) instead of alfredo sauce (white sauce).

20. Order a smaller press

The main habit of lean people is that the size of their food queries at each meal is small 5 days a week. “Always slim” people do this and successfully lose weight. This habit will become automatic after you measure your food press several times. In the case of ready meals, choose smaller packages and keep serving dishes away from the table.

The fact is that being overweight is not necessarily the same as being overweight. In fact, there are many overweight people who are in perfect health; Conversely, many people who are normal weight have metabolic problems associated with obesity. This is because subcutaneous fat is not a major problem, at least in terms of health, and most of the beauty aspect is problematic. But it is the accumulated fat in the abdominal cavity or the abdominal fat that causes the biggest health problems for us.

Avoid sugars, sugars and sugary drinks

Added sugars can be called hidden sugar because sometimes we do not know how much sugar is in the foods we eat. Sugar is a very unhealthy substance. Studies show that consuming sugary foods has a significant detrimental effect on the body’s metabolic health.

Half of the sugar is glucose and the other half is fructose. While all cells are able to break down glucose and consume it, fructose goes through a different process in the body. The only organ that can consume sugar is the liver because only the liver has the necessary transporter to do so. When you eat refined sugar, you immerse your liver in fructose, and the liver converts this extra amount into fat.

Numerous studies have shown that high sugar, usually due to high levels of fructose, can increase the accumulation of fat in the abdomen. Some speculate that this mechanism is responsible for the harmful effects of sugar on health. Sugar increases belly and liver fat, leading to insulin resistance and many other metabolic problems.

In the meantime, consuming sugar in liquid form is even worse. The brain does not record the calories from fluids as it does from the calories from solids, so when you drink sugary drinks with sugar, you add more calories to your body as a whole.

Studies have shown that consuming one serving of sugary drinks per day increases the risk of obesity in children by up to 60%.

Decide to keep sugar to a minimum in your daily diet and avoid sugary drinks at all.

These drinks include a variety of sugary drinks, juices and high-sugar sports drinks.

Remember that none of the above recommendations apply to whole fruits, which are very healthy and high in fiber. Fruit fiber alleviates the negative effects of fructose. The amount of fructose that enters the body from fruits is small compared to the amount consumed in a diet rich in sweets.

If you want to limit the consumption of sugar, you should pay attention to the labels of the foods you buy. Many of the ingredients in stores contain high levels of sugar, which we often overlook.

Important Note: Excessive consumption of sugar, especially sugary drinks such as soft drinks, may be a major stimulus to the accumulation of fat in the abdomen.