Weight Loss in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Many people are looking for ways to drop some extra pounds for health and physical purposes. Here are 5 tips to help you lose weight:
1. Eat a high-protein breakfast.
I am sure you have heard that breakfast is the most important meal of the day. A recent study at the University of Missouri found eating a high-protein breakfast can help you to feel fuller throughout the day thus reducing the need to snack. This is because when you eat protein it boost your body sensitivity to leptin (a protein produced by fatty tissue which is believed to regulate fat storage in the body.) When you body is desensitized to leptin, it signals your brain that it is not full thus making it hard to stop eating.
Leptin does its job by binding to and activating receptors in the brain. When leptin levels goes up your hunger should decrease, while at the same time you start increasing the amount of calories burned. This should result in the prevention of weight gain.
Some examples of high protein foods are milk, nuts and seeds, eggs, beans, cheese, fish and beef.
2. Avoid excessive sugar intake.
Excess sugar in diet is probably one of the biggest problems causing weight gain today. Sugar is a sweet crystalline substance obtained from various plants, especially sugar cane and sugar beet, consisting essentially of sucrose, and used as a sweetener in food and drink. We tend to consume a lot of sugary drinks, snack and processed food that contains a high amount of sugar which is not good for our bodies to perform at the optimum level.
A lot of sugar chronically raises insulin levels in the blood, which selectively deposits energy from foods into fat cells thus causing you to gain weight. It is best to substitute sugary drinks such as soda and fruit juice with water and snacks with vegetable salads.
3. Choose weight loss-friendly foods.
It is clear that food choices are very critical in weight loss. According to healthline.com, some good food choices for weight loss are:
Cruciferous vegetables – These include broccoli, cauliflower, cabbage and brussels sprouts. Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.
Salmon and Tuna – Oily fish like salmon and Tuna is incredibly healthy. It is also very satisfying thus keeping you full for many hours with relatively few calories.
Beans and Legumes – Some beans and legumes can be beneficial for weight loss. Some examples are lentils, black beans and Kidney beans. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch.
4. Eat soluble fiber.
Dietary fiber is the indigestible portion of food derived from plants. It has two main components
Soluble fiber, which dissolves in water, is readily fermented in the colon into gases and physiologically active by-products, and can be prebiotic and viscous. This delays gastric emptying which in humans, can result in an extended feeling of fullness.
Insoluble fiber, which does not dissolve in water, is metabolically inert and provides bulking, or it can be fermented in the large intestine. Bulking fibers absorb water as they move through the digestive system, easing defecation.
So why eat soluble fiber for weight loss? Foods that contain soluble fiber help you to feel fuller for a longer period of time. Oatmeal is an example of soluble fiber. This is because it empties from your stomach at a slower rate than other foods. Soluble fiber also helps to slow the rate at which sugar is released into your bloodstream so that you maintain a steady energy level after eating.
5. Get a good night’s sleep
Sleep is beneficial to our body in so many ways. Weight loss is highly ranked in those benefits. If you are trying to lose weight this should be one of the easiest steps to take. There are important hormones that control body weight, one is called Ghrelin (the hunger hormone) which comes from stomach and the other is called leptin that comes from fat cells. If you do not get enough sleep those hormones goes in the direction that makes you hungry and slows down your metabolism.
There are studies that show if you take someone who normally sleeps 8 hours a day and you let them sleep only 6 or 4 hours a day, they get much hungrier and start to gain weight. If they sleep 8 hours are longer they will actually maintain their weight thus sleep plays a key role in weight loss.