Weight loss is a hard an excruciating process and many people are aware of that because they tend to follow restrictive diets and excessive physical activity. But, such rigorous weight loss process results only in frustration, demotivation and eventual food binging leading to more unwanted pounds.
You should not discourage and forget about maintainingoptimal weight, you just need to follow a healthy lifestyle and regular physical activities.
Here are some scientifically proven tips that have showed great benefits when weight loss is concerned:
6 Scientific Daily Tips
Proper wash of fruits and vegetables
The intake of fruits and vegetables is very important for the overall health of the body. However, most of them contain residues of pesticides and chemicals which can elevate the risk of obesity. They act as endocrine disruptors which are molecules that disrupt the body and impact the structure of adipose tissue.
The proper cleaning of your veggies and fruits is placing them in a basin of water with 1 glass of white vinegar. Leave them to soak for 15 minutes and after that rinse them with fresh water. All traces of pesticides from your fruits and vegetables will be removed if you use this method.
Introduce good fat into your diet
When you think of fat you immediately think that it is not healthy and that substantially contributes to weight gain. But, not all fat is bad for your body, namely if the fatty acid composition is good, this type of fat can bring only benefits for your body. Opt for the vegetable oils like olive oil, corn, rapeseed, sunflower, then consume oily fish, including mackerel and sardines, walnuts, and avocados. According to the nutritional recommendations of the World Health Organization (WHO), their consumption should not exceed 30% of the total energy intake of an adult.
Opt for good starchy foods
The human body secretes a hormone known as insulin which is in charge of storing fat and offering the feeling of satiety. So, if you want to lose weight, then you should not increase its secretion. You can achieve that if you are careful about the food you intake on daily basis. The secretion of insulin is favored by the intake of sugar and refined products.
Breathe the smell of olive oil
Olive oil is a healthy fat which offers the feeling of fullness, which is very important for the weight loss. The reason for that lies in its compounds and its smell. As per a conducted study by Peter Schieberle of the Technical University of Munich (Germany), the smell of olive oil is the one that supports the production of hormones that regulate appetite.
Make a balance between the calories and physical activity
There has to be a balance between the daily calorie intake and the follow-up of a physical activity. Introducing strenuous workout in your daily routine does not necessarily mean weight loss, especially if you increase the intake of foods. As per the researchers at the Center for Quantitative Obesity Rsearch at Monclair State University (USA), increasing the physical activity does not offer more weight loss because individuals also tend to increase their food consumption.
Enjoy while eating
The consumption of foods is important for the body as it dictates the production of hormones. Several hormones like ghrelin are taken into consideration when the regulation of appetite is concerned. If it is excreted excessively it will promote the weight gain. One of the causes of the excessive secretion of this hormone is chronic stress and lack of pleasure while eating, as per a conducted study by Yolanda Diz-Chaves of the Cajal Institute (Madrid, Spain).