Focus on eating less and increasing your body movement is a general message you might have heard previously. But it’s wrong to assume that the only reason behind weight gain is more calories. There is a greater cause behind weight gain. The food we eat is fixed in different ways. Our hormonal health is affected by the food we eat, and the calories we consume are not the same every time.
Although a major reason behind weight gain is high-calorie intake, you can do many things to reduce your weight. And for reducing your weight, you do not need to cut calories.
Try these six amazing methods for weight reduction. The methods of weight loss given below will help you reduce your weight without counting calories.
How to put your body in Autopilot mode for weight management?
-
Change your breakfast and make it simple yet nutritious.
Make a change in your breakfast. Try replacing your breakfast based on grains with a breakfast based on protein. Add an egg to your breakfast as it will fulfil your nutrient requirements and has fewer calories.
A study shows that women who had eggs in the morning consumed less food at lunch, as their breakfast was so fulfilling as compared to the other group. So, as per this report, women who had eggs for breakfast saw significant weight loss due to low-calorie intake in the rest of the day.
Women who had eggs had fewer cravings as they were fuller as compared to the women who had bagels.
Another study was conducted where 152 people were divided into 2 groups. The aim was weight reduction on both sides. One of the groups was suggested to have bagels, and others had eggs for breakfast.
An observation was made for 8 weeks, and weight loss was seen on both sides. But the group having eggs in their breakfast has comparatively more weight loss than the group having bagels.
A significant weight loss could be found in the egg group as compared to the bagel group:
- 65% more weight loss as compared to the bagel group
- Reduction in BMI was about 61% more than in the other group
- 34 % reduction in waist size.
- Overall, the boy’s fat percentage was found to be 16% higher in the egg group.
The study conducted by PubMed Central shows that even changing a simple thing in your breakfast can lead to significant weight loss and health improvement.
Another awesome benefit of eating eggs is that they are among the healthiest foods in the world.
Eggs must be added to your diet as it is considered one of the best and healthiest foods available in the world.
Eggs have high cholesterol, yet they are not bad cholesterol and do not affect your heart health.
How beneficial is the autopilot method of weight loss for busy professionals? In case you do not have enough time to cook breakfast in the morning, simply take some eggs along with boiled veggies, and you are all set to start your day. The simple egg recipes are ready to be eaten within 10 minutes.
-
The Plate Illusion: How Size Shapes Appetite”
The human brain works differently in every individual case. To control your eating habits, you have to make your mind believe that you aren’t hungry and that you have eaten a lot. Indeed, small plates have big impacts on eating habits.
Because the brain is the ultimate organ that decides when to eat and whether to eat right now or not.
But you can trick your brain. Make your brain believe that you have eaten a lot and do not need to eat right now.
The large size of your plates makes your brain think that you have eaten very little. By using the smaller plate illusion, you can convince your brain that your stomach is full and you do not need more food. By using this method, you can stay satisfied even after consuming fewer calories.
You would be surprised to know that the psychological studies have also proven that this trick actually works. However, a study also suggests that in the case of overweight people, the effect is quite low. But most people can reduce weight using this trick.
-
Add more proteins: Curb Cravings, Burn Fat, Build Muscle.
A lot of study shows that protein can help in burning fat and also decrease your hunger.
It also helps boost metabolism. Protein does it more than any other kind of macronutrient.
The reason behind protein helping in weight loss is that our body needs more calories for protein digestion than for the digestion of fats or carbohydrates. So protein uses maximum galleries for its own digestion and helps in weight loss.
Protein also helps in reducing hunger by increasing satiety.
A study conducted by PubMed Central proves that increasing 30% of calorie intake in people leads to a decrease of 441 calories per day.
If you take more protein regularly, then your body will lose weight automatically. A study has proven that automatic weight loss is possible by increasing protein intake.
You can also gain muscle and do lifting activities by increasing the amount of protein in your diet. Even if you are addressing the muscle tissue, it helps in burning calories. It is possible only by taking food rich in Protein.
You can add more animal-based food items to your meals, like fish, meat, or eggs. These food items will help you in your weight loss journey.
-
Feel Satisfied on Fewer Calories: The Power of High-Fibre, Low-Calorie-Density Foods
Eating food that has fewer calories can also help you lose weight. Food like vegetables and fruits can have high amounts of water and have low calories.
Studies have shown that people who eat fewer calories have faster weight loss than people who eat high-calorie foods. A study by PubMed shows that a woman having low-calorie snacks like soup lost 50% more weight than women having high-calorie, dense snacks.
The vegetables are filled with fibres, which can help you lose weight, as suggested by a few studies. The soluble fibres help in keeping your gut healthy and help in breaking down the bacteria and clear your digestive tract. This process helps in fat reduction and is good for your health, too
By having high fibre vegetables like carrots, beetroot, cauliflower, and green peas, you can reduce your weight as well as improve your gut health. Vegetables are filled with fibre and have low calories, which helps in weight reduction.
-
Reduce carbs for faster weight loss.
Cutting carbs is one of the best methods to reduce weight. Despite controlling your portion or calories, you can simply reduce your intake and lose weight.
A study shows that people who eat less carbohydrate-rich food consume fewer calories and lose weight faster without any major change.
In a study by PubMed Central, 53 obese women were divided into groups. One group was asked to have a low-carb diet, and the other to have a low-calorie and fat diet for six months.
It was observed that the group following a low-carb diet lost twice (18.7lbs) the weight as compared to the other group (8.6lbs), which had a low-calorie intake.
Try to avoid the major food items like sugar, sweets, soda, starchy foods, bread, pasta, et, to reduce the carb intake.
Taking 100 to 150 grams of carbohydrates is okay for your health. If you want faster weight loss, then keep the carbohydrate quantity less than 50 grams per day. It will help you lose weight faster and also keep you healthy.
The other benefits of reducing carbs are lowering your insulin levels, which is also helpful for your kidneys, and reducing bloating in the stomach.
-
Sleeping well, avoiding stress, and eating without distraction can help you lose your body weight.
Good sleep is highly required for a healthy body. Sleep and stress level affects your hormones. Insufficient sleep has led to an increase of 89% in the case of children and about 55% in the case of adults, as per a study report by PubMed Central.
This proves that insufficient sleep can be one of the strongest factors that can lead to obesity.
Sleep can disturb your hormonal levels, increase hunger and craving, which will ultimately lead to weight gain.
Along with insufficient sleep, if you have excessive stress or tension, then your cortisol level will increase, which will ultimately lead to weight gain. Due to the increase in cortisol levels, you may have fat deposits in the belly region. The risk of type 2 diabetes and heart attack is also common because of this.
Eating while you are distracted may also lead to weight gain. If you eat something while you are angry, not hungry, or when you feel bored, in these conditions, your mind doesn’t accept that you have eaten sufficiently. So you tend to eat more and repeatedly, which leads to weight gain.
Stay attractive while you are eating, and he will only do so when you feel hungry, not to avoid boredom or anxiety.
Summing up
Following certain healthy habits is like putting your body in Autopilot mode. That means you can lose weight even when you are eating and even when you don’t do anything extra for weight loss. Try to adopt healthy habits like sleeping on time, eating foods filled with high fibre and low calories, and managing your hormones can help you lose weight. By following these healthy habits, you will stay fit and active.