There are a lot of misconceptions regarding losing weight like drinking juice Celery Every day and other advice from people who do not have any health experience, and in this report we review a lot of research-backed advice according to what was published by everydayhealth.
1 – Eat slowly
Eating slowly not only allows us to enjoy our food, it also gives us better signals for fullness
2- Keeping the body hydrated
Research has found that people who drank two glasses of water before a meal lost more weight than people who didn’t drink water before meals and stopped drinking it. This simple tip works in two ways. Thirst can disguise itself as hunger, which makes you eat more. Water makes you feel full, which makes you eat less during a meal.
3- Give breakfast a protein boost
Aim to eat 15 to 25 grams of protein at breakfast, as protein is digested slowly, which suppresses hunger hormones, and this helps you feel full, in addition, a protein-rich breakfast helps reduce food cravings later in the day. Pair protein foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado, or high-protein frozen pancakes with nuts, berries, and a bit of maple syrup.
4- Eat protein at every meal
Eating protein-rich foods at every meal, especially breakfast, can help you shed excess weight, protein slows digestion and positively affects hunger hormones, and protein can also work better at staving off carbohydrate hunger, and foods rich in protein include Quinoa, beans, seeds, nuts, eggs, yogurt, and cheese.
5- Limit foods that contain a high level of sugar in the blood
The glycemic index ranks how quickly blood sugar rises following eating a food containing carbohydrates. Eating foods that are high in carbohydrates such as white potatoes and refined bread, especially when eaten alone, will lead to an increase in blood sugar, followed by a decrease Fast, and this makes you feel hungry and want more food.
