Nowadays everyone is in a race to lose weight, but due to some habits of our daily life, we are not able to lose weight, even taking less sleep for 1 week can increase weight by one kg, overweight heart It is the leading cause of disease, diabetes, stroke and certain types of cancer. In such a situation, it is very important to control the weight. Weight management program can reduce weight up to 3 kg in a month. The US health agency Centers for Disease Control and Prevention also confirms this. Learn from Dr. Seema Singh, Chief Clinical Nutritionist of Fortis Hospital, 5 methods that will help you in losing weight, so today we will talk to you about the science of weight gain and loss and 5 ways to lose weight, which scientists also stamped
Have high protein in breakfast Will reduce food cravings by up to 60%-
According to research published in the US National Institutes of Health, the body needs to expend more calories to digest protein than carbohydrates. According to a study by the National Library of Medicine, if the amount of protein is increased by 25 percent of the total calories consumed throughout the day, the desire for hunger is reduced by 60 percent, which reduces calorie intake.
These foods will reduce weight pulses, leafy vegetables and nuts-
According to Web MD, pulses and beans are good sources of protein and fiber. They reduce calorie intake. High fiber and low calories are found in similar leafy vegetables, which reduces the feeling of hunger. Helps in reducing weight. Many types of nutrients are also found in nuts along with protein, which are helpful in controlling weight.
Get a good sleep Less sleep reduces appetite hormones, increases appetite-
Lack of sleep reduces the secretion of the appetite-reducing hormone leptin. At the same time, the food-digesting hormone ghrelin increases. According to the University of Colorado, if a person gets only 5 hours of sleep for a week, then his weight can increase by one kilo.
Eat slow eat more calories when you eat fast, appetite is not controlled-
According to the health magazine Health Line, it takes 20 minutes for signals from the food-digesting hormone ghrelin and appetite-controlling hormones to reach the brain. In such a situation, by eating fast, you consume more calories till the signal reaches the brain.
Avoid sugary drinks-fruit juices, it can lead to weight gain of up to two kilos.
According to the Harvard T.H. Chan School of Public Health, sugary drinks and sweetened fruit juices disrupt the weight-control system. If one drink of soda, cola, fruit punch, energy drink is consumed daily and instead of cutting calories from other food, then about 2 kg of weight can be increased in a year.
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