Everyone wants to lose weight, even a person who’s not really that heavy maybe because of the extra belly fat that makes the individual too conscious about it. However, one may not do it correctly due to unhealthy lifestyle leading to further health problems while reducing some weight.
Registered Nutritionist Adda Bjarnadottir said there is a lot of bad weight loss information that we learned through social media, not to mention the advertisements flashed on the TV screen.
“Much of what is recommended is questionable at best, and not based on any actual science,” the nutritionist added.
The nutritionist shares some of the tried and tested ways to lose some weight for people with weight issues:
* Add protein to your diet. When it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80 to 100 calories per day. Also, a high-protein diet can make you feel more full and reduce your appetite.
* Eat a low-carb diet. Many studies have shown that low-carb diets are very effective for weight loss. Limiting carbs and eating more fat and protein will help reduce your appetite and helps you eat fewer calories. This can result in weight loss that is up to three times greater than that from a standard low-fat diet.
* Eat more slowly. If you eat too fast, you may eat way too many calories before your body even realizes that you are full. Because faster eaters are much more likely to become obese, compared to those who eat more slowly. If you will eat slowly, this will help you eat fewer calories and increase the production of hormones that are linked to weight loss.
* Stock up on healthy foods and snacks. Studies have shown that the food you keep at home greatly affects weight and eating behavior. By always having healthy food available, you reduce the chances of you or other family members eating unhealthy. Healthy and natural snacks that are easy to prepare and take with you on the go includes yogurt, whole fruit, nuts, carrots and hard-boiled eggs.
* Drink more water. There is actually truth to the claim that drinking water can help with weight loss. Drinking 0.5 liters or 17 ounces of water may increase the calories you burn by 24 to 30 percent for an hour afterward. Also, drinking water before meals may reduce calorie intake, especially for middle-aged and older people.
* Drink unsweetened green tea. It is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits such as increased fat burning and weight loss. It also increases energy expenditure by four percent and increase selective fat burning by up to 17 percent, especially harmful belly fat.
* Get enough sleep. Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain. Studies have shown that sleep-deprived people are up to 55 percent more likely to become obese, compared to those who get enough sleep like 7-8 hours a day.
* Finally, focus on changing your lifestyle. Dieting is one of those things that almost always fails in the long term. In fact, people who “diet” tend to gain more weight over time. Instead of focusing only on losing weight, make it a primary goal to nourish your body with health food and nutrients.
Ana Williams is the health columnist for The Graham Star.