Take a look at these suggestions if you want to start your weight loss journey in the new year 2022 without drastically altering your diet or exercise routine.
- Increase your protein intake.
According to David Stache, nutritionist for leading sports brand Warrior, eating enough protein is one of the most crucial things to do while trying to lose weight.
"Eating extra protein in meals and snacks can satisfy hunger for longer periods of time since protein takes longer to digest, making you feel fuller for longer."
- Make more home-cooked meals.
According to research from Johns Hopkins University, those who cook at home eat a better diet. This is because restaurant meals have more sodium, saturated fats, and calories than food prepared at home, according to the study.
Home cooking, according to Hussain Abdeh, clinical director and superintendent pharmacist at Medicine Direct, uses fresher products and allows individuals to eat more veggies and natural ingredients.
- Avoid buying Sugary Foods.
Sugary foods should not be purchased. If you want to lose weight without making big lifestyle changes, cutting back on sugar is one of the finest things you can do.
"Reducing sugar intake, exercising 4-5 times a week, and adding more protein can all be helpful methods for weight loss," David says.
And there's one sure-fire technique to cut your sugar intake that always works: don't buy sugary items when you go grocery shopping. According to a 2016 study, this is one of the most efficient ways to minimize the consumption of high-sugar foods, as residents are more likely to weigh more if high-calorie foods are more apparent in the house than those who simply have a bowl of fruit.
- Make sleep a priority.
If you want to lose weight without dieting or exercising, figuring out how to improve your sleep schedule should be a major focus.
"Aiming for more quality sleep is a practical and useful strategy to lose weight or avoid gaining weight," Hussain says. "A lack of sleep has been linked to weight growth in people of all ages, according to research. This could be because ghrelin and leptin levels, which govern hunger, are influenced by sleep duration. You are less inclined to exercise if you are weary, which might be harmful to your health.
- Make shrewd food substitutions
Registered dietician Kate Delmar-Morgan explains that smart food changes are an easy approach to incorporate a healthy way of eating into your daily life in the long run.
Kate's recommendations for the Institute for Optimum Nutrition include replacing traditional mashed potatoes with mashed root vegetables and normal pizza with cauliflower
"It might be time for a rethink if mashed potato is your go-to comfort dish," she advises. "Potatoes have a high glycemic index (GI), which means they release sugar quickly when mashed. Blood sugar levels can quickly rise as a result of this. Then there's a 'crash,' leaving you drowsy and unproductive. Making the switch from your favorite mashed potato to a lower GI variety was simple.
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