Most of the time weight loss is equated with strict dieting , counting calories , banning favorite foods or following rigid meal plans yet that is contributing factor but a mor beneficial factor is has more to do with consistent habits . these nutrition hacks dont feel like dieting at all , but over time changes your eating patterns and shifts the appetite of the body towards a healthier body
there are strategies you can implement that dont require special products of complicated rules but they are effective in leveraging the body on how it regulates hunger , energy , and fat storage
1.UPGRADE THE QUALITY OF CALORIES
Most weight loss plans focus on the quantity of the calories consumed but not the quality of those calories in which the quality of calories influences hunger and weight loss and fat buildup /storage . Highly processed foods deliver low quality calories which is just energy with out micronutrients and proteins and with out fiber which may lead to a spike in blood sugar , cause food cravings and slows down metabolism
Whole foods mostly come with water and nutrients that satisfy the body mostly fiber and few but high quality calories the organic protien and fats help regulate appetite hormones better and faster while the fibers slow digesting maximising nutrient absorption and stabilize blood sugars
TOP TIPS
-Choose whole grain bread over white and whole fruits over juice
-Add just small quantities of nuts of nuts or seeds to green salads instead of consuming plain salads
-Replace sugary beverages with water diluted juices or flavored water infused with fruits
these hacks will help you naturally lower calorie intake and improve energy consumption levels in the energy consumption
2.HARNESS THE POWER OF PROTEINS IN EVERY MEAL
Is is on of the most effective appetite regulators in the body when compared to carbs and fats because proteins have the highest thermic effect of food meaning the body burns more calories when proteins are harnessed helping reduce appetite and reduce food consumption
there is no need to overload protein shakes and meat just everyday consumptions of protein gets the job done
3.EAT MORE VOLUME FOODS NOT LESS FOODS
Often dieting is associated with reduction in food quantities and consumption of smaller food portions can lead to hunger and frustration .The best approach is to consume foods with high nutrition levels and high quality calories such foods are namely vegetables , fruits , meat , eggs , milk and green salads these foods contain water and provide fiber in turn stretching the stomach and triggering fullness
4.MINDFULL EATING AND SLOWING DOWN
The simple yet effective way to eat is slowing down when eating which leads to avoiding over eating . The slowing down when eating gives more time for the satiety hormones to reach the brain . The over eating is caused eating fast and eating distracted is also bad as it leads to over eating . Mindful eating helps with paying attention to the food and the body signals to stop when comfortably full rather than stuffed
HOW THESE HACKS WORK WELL TOGETHER
Each hack can shift the metabolism of the body which leads to perfect results in a favorable body weight
-Higher quality calories reduce cravings
-Protein consumption on every meal keeps the body full and reduces over eating and promotes the burning of calories during digestion
-Mindful eating reduces overeating and stabilizes appetite
-Volume eating fills the body with fewer calories which is very favorable to the bodies digestion
ADDITIONAL SILENT BOOSTERS
STAYING HYDRATED
Mild hydration leads to hunger and drinking of water before meals reduces calorie intake
USE OF SMALLER PLATES
Visuals influence portion size and appetite levels smaller plates reduce intake by up to 20% without feeling hunger after a meal
KEEPING HEALTHY FOODS VISIBLE
Keeping of healthy foods like fruits at eye levels increases their consumption
QUALITY SLEEP
Lack of sleep raises the production of ghrelin (hunger hormone) and lowers leptin productin the satiety hormone
The benefits of these little but effective habits are beneficial in controlling body weight and fat storage levels which helps boost energy levels and promote high calorie burning and reduces over eating