Different foods affect hunger and hormones in different ways and all calories are not equal. The truth is that... There are many things you can do to lose weight, without having to count a single calorie
Here are 7 Proven Ways to Lose Weight Without Counting Calories:
Change your Grano-base breakfast with eggsWeight loss can be as simple as changing your breakfast.
Two separate studies have shown that the consumption of eggs in the morning (compared with a breakfast of rolls) can help to lose fat without trying.
In one such study, 30 women overweight or obese ate well muffins or eggs for breakfast
The egg Group ended up eating fewer calories at lunch, the rest of the day and for the next 36 hours
In a nutshell, the eggs were so satisfactory that women automatically ate fewer calories at subsequent meals
In another study, overweight women and 152 men were divided into groups. One group ate eggs, the other muffins... ate both groups were on a weight loss diet
After 8 weeks, the eggs group lost significantly more weight than the bagel group:
- 65% more weight loss (2 lbs. vs 1.3 lb).
- 61% more reduction in BMI.
- 34% greater reduction in waist circumference.
- 16% greater reduction in the percentage of body fat.
The difference in weight loss was not huge, but clearly shows that a small effect can have the simple things like changing a meal
Another of the benefits of eating eggs of impressive is that they are one of the healthiest foods in the world. New studies show that they do not raise bad cholesterol or give the diseases of the heart, as it was previously believed
If you think you don't have time to cook a healthy breakfast, think again. The preparation of a breakfast with some eggs and vegetables shouldn't take longer than 5-10 minutes
Just set your alarm clock a few minutes earlier... problem solved
The use of smaller dishes can fool your brain to make you think that you're actually eating more
The human brain is the most complex object of the universe, gram for gram
It tends to work in mysterious way... and the control of eating behavior is incredibly complicated
It is the brain that ultimately determines if we or should we not eat
Interestingly, there is a ranked thing can do to "trick" your brain to make you think that he has eaten more food
It is to use smaller dishes
The greater your dishes or bowls, less your brain thinks that it has eaten. Using smaller dishes, which trick the brain to feel more satisfied with fewer calories
It is rare... but psychologists have been studying this and seems to work
Eat more protein can reduce appetite, increase the burning of fat and help to gain muscle
For some strange reason, the protein has received a bad blow
Many people think that "leech" calcium from bones can and cause kidney disease
However... This is absurd to complete, which is not supported by science
There is a lot of evidence that protein can increase the burning of fat and reduce hunger, which leads to automatic weight loss
In fact, studies show that protein increases metabolism more than any other macronutrient
One of the reasons for this is that it takes body more calories to digest and make use of the protein, making it fat and carbohydrates
The protein also increases satiety, which significantly reduced hunger
In a study, the increase in protein to 30% of calories lead to an automatic decrease of 441 calories calorie intake per day
Many studies show that increasing the intake of proteins can lead to automatic loss of weight, even to eat to fullness
Protein can also help to gain more muscle, especially if also lift weights. Muscle tissue is metabolically active, which means that a small amount of calories, even at rest burns
The best way to get more protein is to eat more foods such as meat, fish and eggs... preferably at each meal
The consumption of foods with a low density of energy and large amount of fiber that you feel fuller with fewer calories
Another way to feel more satisfied with fewer calories is to eat foods that have a low energy density.
This includes foods that have a high water content, such as vegetables and some fruits
Studies consistently show that the diet that consume less energy dense foods lost more weight than those who eat food with a high density of energy
In one study, women who ate the soup (low energy density) lost 50% more weight than women who ate a snack high content energy
Vegetables are also rich in soluble fiber, which has been shown to cause weight loss in some studies
Another of the benefits of soluble fiber is that it is broken down by bacteria in the digestive tract to produce a fatty acid called butyrate, which is believed to have significant anti-obesity effects... at least in rats
The combination of animals (with high protein content) with a group of plants (low energy density) is a recipe for success
Cutting carbohydrates can make you lose weight fast while you eat up to fullness
Probably the best way to lose weight without counting calories or portion control is to reduce your consumption of carbohydrates
Studies show consistently that people consume fewer carbohydrates, are automatically started to eat fewer calories and lose weight without any effort
The women in the group under CARB lost twice the weight (8.5 kg - 18.7 lbs), while eat to fullness, in comparison with the group under FAT (3.9 kg - 8.6 pounds), which was restricted in calories
The best way to reduce carbohydrates is to reduce or eliminate main sources of carbohydrates in your diet as sugars, sweets, soft drinks, as well as foods rich in starch such as bread, pasta, potatoes, etc
Enter in the range of 100-150 grams of carbohydrates per day may be helpful. If you want to lose weight fast, then, go under 50 grams per day can be very effective
Another great advantage of the reduction of carbohydrates... which lowers levels of insulin, which makes the kidneys begin to shed excess sodium and water from the body, which significantly reduces the swelling and the weight of water
Make time for the quality of sleep and avoid the stress can optimize the function of the key hormone
Two things that often are overlooked when it comes to health (and weight) are sleep and stress levels
Both are incredibly important for the optimum performance of your body and hormones
Inadequate sleep is one of the major risk factors for obesity... short duration of sleep increases the risk by 89% in children and 55% in adults
Lack of sleep can increase hunger and cravings and cause a biochemical tendency to gain weight through disruption of hormones as ghrelin and leptin hunger.
Excess stress can increase levels of the hormone cortisol, which is known to increase the accumulation of abdominal fat and the risk of chronic diseases Western
For these reasons, it is very important to make time for sleep quality, as well as avoiding unnecessary stress factors in your life
Replacement of fats for cooking with coconut oil can boost metabolism and reduce appetite
Coconut oil has some unique properties that can help to reduce appetite and increase the burning of fat.
It is full of fats called triglycerides (MCTS) medium-chain
These fatty acids get metabolized differently compared to other fats... Go directly to the liver where they are already used to obtain energy or converted into ketone bodies
Two small studies have shown that these medium chain fat intake can make people eat fewer calories, one of them showing a decrease of 256 calories per day
These fats also appear to increase energy expenditure, a study showed an increase of up to 5%
30 ml (1 oz.) of coconut oil can cause significant reductions in BMI and the circumference of the waist, a marker of abdominal fat
Now... I'm not suggesting that swallow large amounts of coconut oil, but substituting fat for cooking their current that could have a remarkable effect
Take the message home
By making some simple changes that optimize hormones, reduce hunger and increase metabolism, too much weight can be lost without having to count a single calorie