what to eat to lose weight without working out or dieting (part 6 )
Get more sleep
If you are not getting enough sleep, it would be very difficult to reduce your weight. Those researchers have done it again and discovered that if you sleep less than five hours a night, you exhibit to increase weight by 30% more than those who slept for seven hours.
If you sleep six hours a night, I can’t let you know, this is the prerogative of the researchers, and did not mention anything about this figure.
Researchers can only speculate on the reasons behind facts, but their guesses seem true – whenever you are tired, you likely will sugar rich snacks to keep yourself awake.
Don’t know about you, but I already find it hard to lose weight when you sleep to five hours only, and regular you eating throughout the day kept myself awake.
Do not make
Although many barriers to weight loss there are in your head and not on your plate, it would be a good start to your body sends you a message saying that you have to deal with now as much as possible.
If you’re feeling hungry a seated dining, you likely will as much as you can from the food as soon as possible – within the limits of moderation and propriety, of course, what happens is that by the time you notice when your mind is full, you may be made and dealt with more food and sweets, while you don’t actually need.
Much better to ensure that only up to this stage, and to eat slowly enough mind can receive the exact message when taking sufficient food, instead of coming after having made strides after filling your stomach.
You will find more specific ideas on the next few pages to help you achieve this. If you feel very hungry – and never thought you hungrier than you already are – does not address a lot of food.
In this way, you’ll find it easier to put less food on your plate, not to mention looking into every crispy fries before anyone else gets a chance.
There is no logic in reducing hunger by eating a small meal before the main meal, would only be counterproductive.
But one of the best ways to suppress hunger is that dealing with Cuba from water before taking food twenty minutes, this is good for your health as it is quenched by your desire to eat. If this helps you, eat an Apple.
Eating more slowly
Whenever I ate slower, the more opportunity they possessed your body to tell your brain that your stomach is filled with, you don’t have to rush to eat and devour tons of calories you don’t need them before they notice that you are no longer hungry.
So, a little slower. I feel somewhat hypocritical to say this, so I didn’t start anything slowly. However, does not mean that I have on this side you will not be able to do properly.
Try chewing every food you put in your mouth 20 times before you swallow. I shoot as far as filling the mouth of food with your knife and she thornied you.
Relax in the middle of the road a minute or two, before receiving the food in your mouth. The idea is that even furnished more food, or attending a candy, you will have learned that you are no longer hungry.
This won’t solve every problem (especially if there are two pieces of crispy potato remainders in the dish), but it certainly helps.
Another trick is to cook food requires longer until ready to eat – pick up meat from between the bones of the fish, or eat corn gradually will slow down you little.
Stop between various dishes
Except if you dine at a friend’s House, you can control the overall length between meal dishes. If you eat in the restaurant, you can always request a break from the waiter, and if you’re in your House, you can certainly regulate your time.
I’m not talking about sitting politely for five minutes before piling up plates and place the dish on the following table.
This undoubtedly will help your mind to know that you are no longer hungry, but you can take a break higher; perhaps you can put the first dishes in the dishwasher or in a tub for soaking them or remove the whole spices (this seems most appropriate), etc., or you can hang around for half an hour and then come back to finish your meal.
If you feel the desire to snack in the evening, you can divide the meal over the stage. I know the family will always address the evening meal at 6:30 p.m., two hours later, candy deals, had told the family that if they ate the candy immediately after eating, you will partake of something else is also at 8:30.
Eat a teaspoon
So this requires more time.
Eat more fiber
Fiber-rich foods make you feel your fullness quicker, and thus help you stop eating shortly after the start. For example, you will feel fullness when hearty brown bread faster than the feeling of fullness when taking white bread (this is also healthy for you).
And the same goes for homemade cake flour Brown, and brown rice.
You can proceed to a new phase of this command, replace the food I used to eat other foods rich in fiber, you can add fiber (lower calorie) during your cooking food until you feel fullness quicker.
So, Cook the Brown flour, add beans and peas to soups and stews, and toss the proper amount of barley CinemaScope in your eyeballs, or crush an Apple to add to salads.
Drink your food
Make you foods that contain a large amount of water feel full faster, help you feeling of fullness for longer. All you have to do is turning khdrawatk into soup or fruit! to smoothies, and will prevent you from eating other things.
If you dine at a restaurant, ask the soup at the beginning, you’ll find it easy to say no to more of the main meal, or letting the food do not need the dish as it is, or to refrain from eating candy.
You can make a great breakfast by bananas and milk and a small quantity of oats, and is as good as porridge, and truly styled fullness during the morning.
Eating small amounts frequently
But not large amounts, not too much, I don’t know anything about your diet but I grew up on three hearty meals a day, and told me: “should not eat between meals. Well, it turns out that this is not true (terrific!).
In fact, you need to eat every three or four hours to maintain a stable blood sugar level. If this level of intensity, you will feel a great desire to eat – and would prefer sweet things – so get energy. And that’s what motivates you to go to the tray of biscuits ….
There is some research which showed that people who ate the food multiple times thinnest day of those who eat two meals a day, ironically, more research suggests that eating snacks during the day helps to reduce cholesterol level. In other words, help you snack mid morning and afternoon to lose weight.
Not if you take snacks from buns, or cheese sandwiches, or pastries, or biscuit, or sandwiches, potato, or ice cream, or even Cheese-Walnut salad, Turkey or bowl of soup will lose weight.
Be sure to include your light on high calorie, and appropriate amounts; perhaps a piece of fresh fruit or by fists of dried fruit, yogurt or reduced-fat. Make it light, and you find that you are less susceptible to the temptations of eating food that should not be eaten between meals.
Watch the quantities
Remember how you accumulate those calories throughout the year? If you eat 100 calories a day more than you need – to move finger bananas, or five pieces chocolate – increase your weight by ten pounds per year (or would have to burn those excess calories), this means that you must reduce the amount of food to the extent appropriate.
Very easy to add a small piece to your plate, or fill your hand with peanuts instead of pick one small, but this will affect you. Make sure you know how much you should eat of foods you eat regularly. You know, even healthy foods contain calories.
The next few pages contain some strategies that will help you follow this general principle. Therefore, there are no excuses for eating too much. Unfortunately, even the calories you eat you calculate error.
Always check the packaging
Very frightening extent increased the size of the meals over the years.You might not notice, but already there are far more calories in food than there was previously.
Did you know that the average white bread is now weighing by 33 percent more than it was 20 years ago? Became takeaway now twice the size that it was time.
And often become the standard sizes of biscuits and cakes is greater now, and also snacks and tapas in restaurants and cafes, and many everyday products more calories than ever before – from breakfast cereals and even cheese triangles.
As manufacturers became remake food foods, you may change the amount of calories they contain.
May have increased the amount of some components even preserve flavor while reducing the amount of salt, or perhaps increased only the size of the enclosure or container.
So, don’t assume anything. If the size dramatically, check the packaging to see the amount of calories they contain.
Perhaps suffering insanity review package each week to make sure you are safe, just be alert, especially if there is a change of any type in the form of packaging – this may be an indication that the content has changed, too.
Partition your cowardice
When you buy something like a block of cheese, dividing into equal parts the amount each of them 25 grams when unloaded shopping bag.
This way you will know how much to eat all at once without having to guess, unreliable, of course.
If you reduce your weight through the methodology of calculating calories (which makes sense), you can evaluate the number of calories contained in each part and then you know exactly what you eat.
Of course, this could apply to other things beside cheese. The idea is that when you calculate calories initially will have finished the hard part of working, sooner or later, it will become too lazy to do with calculated precision.
Furthermore, it is easier that you split the template of cheese weighing 200 grams to eight parts before you start eating.
The snack section
Next divide the cheese, and other ingredients of regular cooking, you can also split your light to the parts, it’s a good idea to make sure that you eat snack not only contains 100 calories, regardless of weight.
I know, I know I said I wouldn’t speak about the calories. But this way, once you identify the quantities will no longer need to think about the calories again.
If you buy yourself nuts or crackers or strawberry or yogurt-covered raisins, divided into parts, each part 100 kcal or placed in separate bags.
In this way you can have one when you feel hungry, with a sense of security by the knowledge of its calories.
It is easy to fool yourself that healthy foods does not increase your weight. Therefore, this process should help you to avoid the trap of believing that there are no calories in vegetables and fruits.
You can also do it at the beginning of the day by such fresh snack pack Islands or some variant. Do this immediately after breakfast if you have the time – if you feel full it is hard to be fool you.