- Sleep deprivation can cause you to munch in additional calories
- High fiber foods and high protein foods promote weight loss
- Here are 8 ways which can aid weight loss, without exercise
Battling fat around your tummy? There are variety of things that cause and affect tummy fat – from your diet to the extent of physical activity to the quantity of sleep you get and therefore the amount of stress you’re taking. Generally speaking, you’ll monitor your weight with the assistance of an honest diet and regular exercise. What if you haven’t been ready to find time to workout at all? Is there how to fight tummy fat or any factors which will help?
According to Bangalore-based dietitian, Dr. Juan Rood, “You cannot do with only one of them. you’ve got to make a balance of an honest diet and regular exercise lose your tummy fat. Basing your weight loss only on your diet may be a sort of a half-baked approach towards attaining the goal. However, some simple changes to your diet and lifestyle can definitely help within the weight loss journey and make it quicker.” Here are few things which may assist you lose the additional pounds around your waist.
1. Get enough sleep
Health experts stress on 8 hours of quality sleep for a reason. Sleep deprivation may cause you to munch on more calories than you really want to or should be having. consistent with a study led by researchers at King’s College London, sleep-deprived people consumed a mean of 385 kilo calories per day extra, which is like the calories of about four and a half slices of bread. The co-author of the study Gerda Pot explained “partial sleep deprivation resulted during a large net increased energy intake of 385 kcal per day,” She added, “If long-term sleep deprivation continues to end in an increased calorie intake of this magnitude, it’s going to contribute to weight gain.” (Also read: 9 Reasons Why you would like to Relax and obtain Good Sleep) sleep 620×350.
2. Check your sugar intake
Excess consumption of sugar puts an additional load on your liver and it can lead fat storage, and therefore the first target is your tummy. Shilpa Arora, Macrobiotic Nutritionist and Health Practitioner, warns, “Don’t consume simple sugars like refined flour, bread, polished rice cakes and biscuits after 5 p.m.” Dr. Anju Sood, Bangalore-based nutritionist, explains the physiology behind lowering on sugar for weight loss, “Your primary aim should be to stop food from being converted into unnecessary fat that is still within the body. For this, you would like to chop down on complex carbs and High Glycemic Index foods. High GI foods generate a high quantum of sugar, and therefore the more than it gets converted into fat.”
3. Drink tons of water
This golden rule does far more than simply quenching your thirst and keeping you hydrated. Starting your day with a glass of warm water cleanses the gastrointestinal system, and improves your metabolism. The custom of beverage because the very first thing within the morning is backed by Ayurveda too. beverage regularly prevents the consumptionof additional calories. With regular intake we feel fuller and thus, don’t eat the maximum amount. So grab a bottle, fill it as a ritual every morning and carry it wherever you go. Shilpa says, “Drink many water, hot or warm. This melts fat especially visceral fat.”
4. Check your portion size
Food served on large plates deceive you into believing that you simply are having less food. actually, your food is simply scattered, and you finish up gobbling more food than you what you would like. Take smaller sized plates for your portions and eat only to the purpose of satiation. guardian plate
5. Chew your food
You’ve heard your elders scold you to chew your food properly. there is a vital reason behind it. If you eat quickly and just swallow your food without chewing properly, it takes longer to breakdown. Therefore, it hinders your digestion which can cause weight gain. Also, it takes about 20 minutes for the satiety signals to succeed in the brain. So, take some time, eat your food slowly and provides your brain time to send the signals of being full.
6. Consume more fiber
Fiber take longer to digest and also gives you the fuller feeling and thus, prevents the mid-meal binging. consistent with Shilpa, “Eat many high-fiber foods like seasonal fruits and summer vegetables. Fiber keeps your body clean of poisons and prevents constipation.”
vegetables Fiber keeps you full for a extended time
7. Eat many protein
Protein can do wonders to manage your appetite. Protein tends to require longer to digest and thus, pushes your body to secrete the gut hormone – Peptide YY, which causes you to feel full. consistent with Dr. Anju Sood, “The other way you’ll hamper your weight is by increasing your rate.
Protein takes the longest to digest and hence help in maintaining your metabolism.”
Shilpa suggests, “Eat proteins for dinner like eggs, sprouts, fish and dals. Proteins help build muscle and keep you satiated so you don’t over-eat.” protein Proteins takes longer to digest, keep you satiated and stop over-eating COMMENTS While you can’t and should not completely do away with exercise if you would like to reduce, following the following pointers will certainly take you an in. closer to the svelte body you’ve got been looking for.
About Sushmita Sengupta
Sharing a robust penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities aside from discussing food includes, reading, watching movies and binge-watching TV shows.