You've probably heard a lot about the latest weight loss tips or diets - but do you know exactly why these things actually help you lose weight? Let us explain... Here are some of them, what do you think.
Facts or Myths
1. Eat fiber.
Fiber helps reduce abdominal fat and acts as an appetite suppressant. Soluble fiber is a powerful natural appetite suppressant. by suppressing your appetite, you are more likely to reduce calorie intake, which will allow you to lose weight again. Research suggests that something as simple as 30 grams of fiber per day can help you lose weight, reduce blood stress, and improve body's response to insulin.
2. Drink water especially cold.
Water is very good for weight loss too. For a start, it's an appetite suppressant. It can make you feel full. Secondly it can also kick a start to your metabolism. Drinking cold water would mean that your body will have to burn calories in making the water warm. This kick start metabolism as food needs to be broken down in order to provide the energy used in warming the water.
3. Keto diets.
Lemme spare you the stress of thinking too much. Keto diets are simply high fat diet. Now you may be asking: how can this help me lose weight? Well, when there are not enough carbs in the body, the body does what is called ketosis. This is when the body burns fat instead of glucose for energy. This fat burning makes the ketogenic diet a popular choice for people looking to lose weight. Accompanying that is also a decrease in appetites stimulating hormones, such as insulin and ghrelin.
4. Eat spicy foods
Have you ever wondered why peppers are so hot and gets you looking for the milk? Well it owes this to a compound called Capsaicin. Some research found that capsaicin boosts the body's ability to break down fat and burn more energy. Spicy food also reduces appetite and increases energy expenditure. Certain spices like cumin, cinnamon, turmeric, peppers, and chilies can raise your metabolic resting rate and slow down your appetite. So, yes! Spicy food can help with weight loss.
5. Cold showers
Theoretically, cold showers could help you lose weight. How does this work? Simply put, metabolism. Metabolism is the process of breaking down food in order to release energy. So a higher metabolism roughly equals more energy burned. Now, a study found that cold water immersion at 14℃ increased metabolism by 350%, that's huge. Your body would be burning fats over 3× faster because it needs to maintain room temperature. Some fat cells, such as brown fat, generate heat by burning fat. They do this when your body is exposed to cold.
6. Drinking of black coffee
The secret in this is caffeine. Caffeine is a compound which stimulates the nervous system sending signals to fat cells, telling them to break down fat. It does this by increasing blood levels of the hormone epinephrine. According to a recent study by Harvard T. H. Chan School of Public Health researchers, drinking four cups of coffee daily could reduce body fat by about 4%. Also, a study by Holland and Barrett suggests that ingesting caffeine can help in burning belly fat. The study cites another study published in The American Journal of Clinical Nutrition that investigated caffeine and its effects on the metabolic rate of obese people. Amazingly, caffeine increases lipase which is an enzyme that helps break down fat during digestion.
7. Sleep
Funny enough, sleep is quite important for weight loss. To some, this might sound surprising. They may not have known and may be wondering how? Well, let's say lack of sleep can cause hormonal imbalance which can lead to an increased appetite, making us more likely to eat unhealthy foods which would then increase our weight in the long run. Moreover, research has shown that losing sleep while dieting can reduce the amount of weight lost and encourage overeating. Can you lose weight while sleeping? Well... I'll say yes! Sleeping in a cold environment could do the trick theoretically speaking. Remember what I said about cold showers? Same logic.
8. Chew gum
Chewing gum suppresses appetite and make one feel full. Chewing gum doesn't really burn calories as some studies have shown, the calorie burn is so little. Another study suggests that chewing gum may offer a few weight loss benefits as part of a healthy diet and regular exercise and that those who chewed gum consumed about 40 fewer calories at the next eating occasion. It is also said that chewing gum help you to be active.
9. Eat veggies
Some people would scream, why veggie! Well, to start with, vegetables generally are low in calories yet rich in fibre. This means that you would feel full though you're eating less and a calorie deficit is formed. Your body knows how to deal with this, maybe by creating cravings for snacks and so on. Veggies decreases those urges for snack etc and prevents you from overeating.
10. Resistance exercises.
You can't remove the place of exercise in weight loss. A very effective exercise for weight loss is the dreadful resistance exercise. To some it's punishment, to some it's a joy, to you is your key. Resistance training helps with excess fat loss by increasing both afterburn after exercise, and by increasing muscle size, thereby increasing the number of calories we burn at rest. They also come in handy as we age for the reduction of belly fat among other benefits.
Remark
Are you on your weight loss journey? Tell us what you think. Have you tried them before? Are they all facts? Did they work for you? We'd love to know. Are you looking for a weight loss course to help you lose weight the healthy way, Click here. We have a YouTube community that is missing you and we'd love you to join us. YouTube. Thank you for your support and Cheers.
Nice
ReplyDeleteBut cold water affects my voice🥲.
ReplyDeleteThat's true, I guess there's a price to pay. But remember, water helps you feel full. Taking cold water to kick start your metabolism, is a proposition and is considered a myth.
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