11 natural remedies to lose weight
3. Don’t eat while watching television
Along the same lines as eating slower, focusing on your meal as the main event, not a distraction from the latest episode of your favorite drama, can help cut calories. “That way, you’re more mindful of eating and can pay attention to your hunger cues so you’re not just eating out of habit,” said Dr. Zoobia Chaudhry, associate professor of Medicine at Johns Hopkins School of Medicine.
The Cleveland Clinic points out that eating while watching TV becomes a pattern, and the two can be cognitively linked in our minds. This means that watching TV could start to make us hungry.
4. Add peppers and spices to your food
Chili peppers, including cayenne and jalapeño, contain the compound capsaicin, which can boost metabolism and increase fat burning. Research has shown that capsaicin may also curb appetite and calorie consumption. Studies show that several spices, including fenugreek, ginger and cumin, can help control appetite and burn fat. Adding these peppers and spices to healthy whole foods could boost your weight loss goals.
Although the conventional wisdom about weight was that the amount of food caused satiety, there is a growing body of literature that says some foods are very satisfying for the stomach, even in small quantities, Collazo-Clavell said. It’s important to remember that peppers and spices don’t always have to make your mouth feel like it’s on fire. Garlic, cilantro, and red peppers can add great flavor to a meal without making it too spicy.
5. Get enough sleep
Science has shown that getting enough sleep is vital for losing weight and preventing weight gain, and that those who don’t get enough sleep are more likely to become obese. Lack of sleep can cause changes in appetite and calorie consumption.
“Poor quality sleep is a big risk factor for weight gain. There is a lot of body care that happens while we sleep,” Collazo-Clavell said. If you’re not sleeping well, you don’t feel as refreshed and you’re not as active, and you may turn to food to feel more alert, he said. She recommends not looking at screens before bed and having a consistent bedtime. Plus, give your body time to adjust to a new sleep routine; Changes are not always adopted immediately.
According to Chaudhry, there is no magic number for sleep.
It really depends on the person. Some feel rested after six hours; others need nine. “The key is to make sure you have good sleep habits and wake up feeling rested,” Chaudhry said.
6. Brush your teeth after meals
Anecdotal evidence shows that brushing and flossing after a meal may help prevent overeating by temporarily affecting your taste buds and possibly decreasing your desire to snack between meals. One study noted that brushing your teeth immediately after dinner could help with weight loss control. Taking this step could become a behavior modifier, Chaudhry said. If we have the habit of eating before bed, brushing our teeth after dinner could help avoid this. “This tells [la persona]: ‘Well, now my mouth is closed,’” Chaudhry said. “It makes you aware.”
However, some dental health experts advise against brushing your teeth immediately after eating or drinking anything acidic, including soda, fruit, and sour candy. Acid can soften tooth enamel, and brushing your teeth right away could strip your enamel. To avoid that scenario, you may want to wait an hour to brush and give your polish a chance to harden again. Then, avoid eating for the rest of the night. Eating a significant amount of calories close to bedtime puts you at high risk for metabolic problems, such as diabetes and weight gain, Collazo-Clavell said. He recommends avoiding eating at least three hours before bedtime.
7. Add whey protein to your diet
Protein has been shown to help with satiety and prevent muscle loss, especially in older people. If you feel like you’re not getting enough protein in your daily diet, a whey supplement might help. Studies have shown that replacing some of your calories with whey protein could help with weight loss.
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