9 Tips From Scientists to Lose Weight Without Strict Diets
Lose weight without training: 7 simple life hacks, confirmed by research
Many people want to look slim and fit, but not everyone is ready to diet and sweat in the gym. Fortunately, staying in shape is possible not only due to restrictions in diet and exercise.
Recent scientific studies prove that seemingly insignificant and even surprising, at first glance, factors affect a person's weight .
Here are some simple life hacks that can help you lose weight without much effort.
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Don't stay up late
Sleep quality is fundamentally important for human health in general. It is interesting that the lack of night rest is reflected not only on the face of a sleepy person, but also on the scales.
The fact is that during sleep the body spends an average of 50-70 kcal per hour, and the main energy costs are for the first half of the night. Therefore, those who care about weight should go to bed early.
In a dream, the body is actively producing hormones responsible for metabolism. Regular lack of sleep leads to disruption of hormonal levels, as well as impaired digestion. Food is less absorbed, which contributes to the appearance of extra pounds.
In addition, lack of sleep increases the level of ghrelin, a hormone responsible for feeling hungry. Therefore, a person who does not get enough sleep often wants to eat. In addition, the body tries to compensate for energy shortages with foods high in sugar, which also negatively affects the figure.
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Sleep in complete darkness
By the way, the quality of sleep is not always determined its duration. To help the body recover properly, you need to sleep in complete darkness. Close curtains tightly, turn off all flickering lights from chargers, monitors and other appliances. Or use a sleep mask.
Extraneous light , even not very bright, disrupts circadian rhythms and negatively affects the production of hormones. Experiments with animals have shown that individuals that slept with a constantly blinking light on the same diet gained weight faster than those that slept in complete darkness.
If at night it is really better to isolate the room from extraneous lights, then immediately after waking up, on the contrary, you should open the curtains and let the sunlight into the room.
If every morning you are under the sun for 20-30 minutes,you can greatly help the body in the fight against excess weight. This is confirmed by the results of a study by scientists from Northwestern University in the United States. The fact is that sunlight perfectly adjusts a person's biological clock, thereby activating metabolism and all internal processes in the body.
Choose dishes of unappetizing colors
To prevent weight gain, it is important to control the amount of food consumed. Strange, but scientifically based tricks will help in this. So, according to colorists, dishes of blue, purple, gray and black colors significantly reduce appetite, but red, yellow and green plates, on the contrary, provoke to eat as much as possible.
The contrast of food and utensils. American scientists have proven that a person will eat 30% more pasta in tomato sauce if it is served on a red plate instead of a white one.
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Eat from small plates
Another An easy way to trick your stomach while eating is to use smaller dishes. It has been proven that a serving of the same size eats much faster on a large plate than on a small one. This effect was discovered back in the 19th century and was called the Delboeuf illusion.
Scientists from the Jordia State Institute of Technology have conducted research that supports this theory. It was found that reducing the diameter of the plate by 5 cm allows you to eat 22% less food. Thus, a simple trick will help you lose about 5 kg in a year.
Take your time while eating
In the modern rhythm of life, snacks on the run and express meals have long become the norm, but experts advise if possible, do not rush while eating. As a rule, real satiation occurs earlier than we feel it, since the signal from the stomach to the brain goes with a slight delay.
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In order not to eat too much, you need to stretch the pleasure, eat in small pieces and savor the taste of the dishes. Moreover, this advice will only benefit the digestive system.
Try foods with the fifth taste
A proper diet is one of the main factors affecting a person's weight. But to maintain a slim figure, it is not at all necessary to sit on strict diets and count every calorie. Some foods are so effective on the body that even a slight increase in their consumption can help you lose weight.
ByA similar property is observed in products with minds (jap. pleasant taste), or fifth taste. This category includes mushrooms, seaweed, green tea and tomatoes, among others. The Japanese believe that the taste of these products does not fit into the four basic ones: sweet, salty, sour and bitter. The secret of food with minds is in the high content of natural monosodium glutamate, which enhances taste sensations. American scientists have found that after eating foods with the fifth taste, the feeling of fullness is present longer.