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Losing weight can be fun!
Table of Contents
1. It's a weak will
A study by J. W. Anderson and colleagues has shown that within two years most people who have lost weight have regained their weight. It's time to tackle the myth of weight loss as an endless hunger strike. The ability to control themselves is limited in the diet. So it's impossible to completely give up on calorie-dense treats. Research by JW Anderson and co. have shown that over the course of two years the majority of people who've lost weight will regain their weight again.2. The 80/20 rule
The 80/20 rule promoted by Teresa Cutter is to provide 80% of calories per day from valuable and healthy meals and 20% of calorie from favorite foods, not always healthy. A person on an energy-efficient diet of 2000 kcal provides 1600 kcal from foods that are as little processed as possible, high in vitamins and minerals, and 400 kcal can be taken from products that he likes. However, applying this rule requires counting several calories.3. It's a light version of your favorite dishes
Here are some tips on how to reduce calorie intake in meals.4. Quitting liquid kilocalories
Kilocalories are also found in liquids, even those that seem healthy. A good example is juices. One glass of orange juice contains about 100 kcal as much as in a small milk bottle. Switching 2 glasses of juice to 2 glassions of water can reduce the calorie intake of the diet by about 200 kcal. Moreover, the effect of regular fruit juice drinking on health is unclear. Some studies show that drinking juice every day increases the risk of elevated LDL cholesterol levels in the blood (G. Ravn-Haren et al. 2013).5. Natural yogurt instead of cream
100 grams of yoghurt is 60 calories, 100 g of cream 12% is 134 calories.. saved: 74 calories.6. It's roasting instead of frying
Baking, for example, requires significantly less fat than baking. During the baking process, depending on the quality of the pan, more oil or other fat is used. A tablespoon of rapeseed oil is about 90 kcal.7. An egg in a shirt instead of an egg planted
Eggs planted in the preparation process require fat (min. 1 teaspoon). Cooking eggs in water allows for a suitable consistency without unnecessary calories.8. Sorbet instead of ice cream
Cream-based chocolate ice cream is delicious, but it's also incredibly calorific -- one ounce (about 50 grams) can deliver up to 125 calories -- a bunch of raspberry sorbet is about 60 calories.9. It's a burger without a loaf of bread
If you give up a loaf of bread, you'll be able to reduce your calorie intake by as much as 676 calories.10. Vegetables in the first place
The presence of vegetables in a meal (minimum 50%, except potatoes) makes it even tens of percent less calorific than a meal dominated by, say, meat or pasta.11. Soup before the main course
Eating light soup can reduce the volume of the second meal, as demonstrated in the study after eating soup, subjects ate 20% less than usual (J. E. Flood, B. J. Rolls 2007).12. Avoiding strong emotions when eating
The book Emotionally Influenced Food cites research on the relationship between emotions and food. Emotion-influenced, both positive and negative, people eat larger portions and reach for more calorie-dense snacks. Each person may look different, so it's worth watching their reactions. It's been shown that women eat more when they're in a good mood.13. The right amount of sleep
Short sleep is associated with higher calorie intake and fat intake. Shortened sleep time may be associated with lower levels of the hunger-relieving hormone leptin and increased levels of appetite-stimulating ghrelin (K. Spiegel et al., 2004). M. P. St-Onge et al. observed a greater brain response to unhealthy eating rewards in people sleeping shorter (4 hours) than those sleeping 9 hours a day.
