Smart steps to lose weight

5 Smart Steps to Weight Loss That Are Backed by Science

Okay you want to lose weight but you cannot or even you have tried many diets but unfortunately they didnt work. The problem is not in the diet itself it is in some dietary habits that we did and can really subotage your weight loss goals strating from quitting refined sugar and flour consumptionthat can really affect how neuro-transmitters works until to be consistent.

Here are five simple steps:

1. Eliminate Sugar and Flour

They overstimulate the brain’s nucleus accumbens (its seat of pleasure, reward and motivation). To protect itself, the nucleus accumbens turns off some pleasure receptors so it won’t be bombarded as hard the next time. Thus, you need increasingly larger doses to experience the same level of pleasure. That’s addiction.

Moreover, sugar and flour have been linked to insulin resistance, cravings and diabetes type 2. In addition they have been linked to belly and abdominal obesity.

2. Eat Regular Meals

A steady and regular schedule for regular meals consumption is really important in order to lose weight as your body will make sure that it is taken the right amount of food at the right times. This will prevent hunger and cravings throughout the day.

In addition, regular meals consumption resulted in fasting in another word you may have 13-hour fasting window if you finish dinner by 6 p.m. and eat breakfast at 7 a.m. the next morning. Longer fasting windows equate to increased fat loss, improved energy levels and better sleep.

3. Master Portion Control

Consuming appropriate amount and portion size of food is really important while you are on a weight loss diet.

Underestimating portion size will result in weight gain. It is important to ocnsume healthy meals at regular time but what really matters is to consume the approriate portion that makes you fill satisfied in order to prevent cravings and unhealthy food choices.

4. Understand How Willpower Actually Works

People often think of willpower as an aspect of our moral character or as a tool that gets more effective with increased commitment. However, studies have shown that willpower is finite, and most of us have about 15 minutes of it at a time

You can not rely on willpower only to lose and changing your eating habits.

5. Be Consistent

Make these rules not negotiable so prevent the words: I will eat only this small bite", Doing so will take the burden off willpower, make good choices automatic and adapt more healthy eating patterns.DOnt forget that eating meals at consistent times improves insulin sensitivity, lowers cholesterol and supports fat loss.

Sources:

https://www.livestrong.com/article/1012656-retrain-bodys-1-weightloss-ally/?utm_source=newsletter&utm_medium=email&utm_campaign=042019_sat_curated&c_crid=cta4

https://commonsensehealth.com/effective-weight-loss-strategies-for-permanent-results/