Every day it seems we hear about another diet that will shed pounds off our body. Reality is you go on these fad diets and after you go off the diet you put all the weight back on – plus some! If you think that these diets are the only way to lose weight you are wrong.
Besides eating a sensible diet, there are several other factors that affect your ability to lose weight. One of the main factors in weight loss is your gut bacteria. There are good bacteria present in your gut that aid in digestion. According to a study by the Department of Nutrition, Exercise and Sports, University of Copenhagen, there may be a link between some gut bacteria and your ability to lose weight. The study involved 62 participants grouped as per the amount of Bacteroides and Prevotella, two bacteria, present in their body. It was found that those who had more Prevotella lost more weight as compared to those who had more Bacteroides. Adding pro and pre-biotics to your diet can assist in weight loss.
Here are some other ways to lose weight without dieting.
1. Eat more veggies and fruits
Vegetables and fruits are high in nutrition and low in calories. You have it as salads or soup for your lunch and dinner. Fresh produce will fill you up and energized throughout the day. So, pile on the veggies if you are hungry.
2. Chew thoroughly
One of the best ways to control the amount of food you eat is to chew them properly. Chewing the food properly will make it easier for your stomach to digest it and for your brain to realize that you have eaten enough. Chewing will slow you down and you will be eating fewer calories. According to a recent study, the chances of gaining weight is more in faster eaters as compared to the slower eater.
3. Eat protein for snacks
You usually feel hungry between breakfast and lunch or in late afternoon. Having protein at snack time will satiate your hunger and will keep you full for longer time. You can have eggs, a handful of nuts like almonds, lean meat or beans.
4. Switch to whole grain
Whole grain is rich in fiber and will fill you up quickly. This will help you to eat a lesser portion. So, instead of white bread eat whole wheat bread, whole wheat pasta, whole-rye crackers and brown rice.
5. Serve smaller portions of unhealthy food on red plate
Red as a color is used to stop. Eating on a red plate will trick you to eat less, as per a study. The study showed that participants consumed less food from a red plate as compared to blue or white plates. So, next time you want to eat something unhealthy, serve it in a red plate and make sure the portion size is small.
These tips will help you to lose weight. Apart from diet, it is important to exercise to strengthen your muscles as you lose fat.
