30 Simple Changes That Melt Away Your Excess Body Fat Like Magic (2 of 6)
Try whey protein
Our body needs 0.8 grams of protein for every kilogram of our weight. Getting that met only through diet should be no big deal. Still, if you see yourself lagging on your daily intake of this essential nutrient, you can turn to supplements without any hesitation.
In fact, a study showed that whey protein causes weight loss and, at the same time, builds muscle mass. You have to ensure that you don’t calorie count doesn’t exceed though.
Whey protein is now available in both powdered form which you can have as a shake by combining it with milk or water, and as bars which you can make your go-to snack. Pay attention to the ingredients before you buy since there are also variants which contain high amounts of sugar or other undesirable additives.
Have more fiber
Fiber will be your best friend on your journey to fit your body. So, make it a point to have it in plenty.
Water-soluble fiber can be particularly helpful because it keeps you feeling full for a longer time.
Furthermore, fiber delays stomach emptying, causing it to expand and signaling your brain to release more satiety hormones into your bloodstream. This discourages overeating which, subsequently and over a period of time, results in reduced body weight.
Another interesting fact is that fiber acts as feeding for the gut bacteria which are essential for proper digestion and absorption of food. Take note that you don’t try to level up your fiber intake sharply as that might cause bloating, diarrhea, or cramps.
Make sure you are getting sufficient sleep
Many of us aren’t aware of the correlation between sleep and body weight. A fair duration of sleep is important as much for refreshing your mind as for keeping you in an overall healthy state. Getting a peaceful eight hours of sleep will also make losing weight easier.
It has been shown in many studies that those who are sleep-deprived are at a 55% higher chance of becoming obese sooner or later as compared to the ones who get the sleep they need. The number is ever more in the case of children.
A lack of sleep disrupts your appetite regulation by messing with the normal fluctuations in your appetite hormones.
Fight your food addiction
We aren’t attempting to make you eliminate any food item. You just have to keep your consumption of unhealthy, addictive treats in moderation.
Anything that you have an uncontrollable longing to eat is your addiction. Certain foods such as those high in sugar or sodium or fat are more likely to cause addiction than others. Battling the same is crucial to maintaining a healthy lifestyle. If you find it hard to fight your addictions yourself, reach out to professional help.
Food addiction is one of the major causes behind overeating which, as per a recent study, as much as 20% of the population is afflicted with.
Taking a recommended dose of probiotics is an excellent way to boost health. They are supplements which are mostly live bacteria that aid in digestion and absorption of food.
Probiotics also contribute to heart health.
People who are overweight and those who are within the normal weight range do not have the same gut bacteria.
Probiotics regulate the gut bacteria while, at the same time, limiting your appetite, fighting inflammation, and blocking the absorption of fat by your body.
Amongst the several kinds of probiotic bacteria, one called Lactobacillus gasseri is exceptionally great for weight loss.