According to what nutritionist Megan Stopes told the “Wellness 52” website, there are 3 simple, scientifically supported tips to quickly overcome this matter, so that they work to increase metabolism and reduce hunger.
- Ultra-processed foods
The first of these tips is to avoid ultra-processed foods, which cause great damage to health and also lead to an increase in the waist circumference.
Can be classified Processed foods Between minimally processed and ultra-processed, research shows a link between eating large amounts of processed foods and weight gain, especially highly processed foods.
Ultra-processed foods contain hydrogenated oils and high corn syrup Fructose and artificial flavors and emulsifiers, making them strongly linked to weight gain.
These foods are often cheaper and more convenient than natural whole foods, which is what makes them attractive to consumers.
To lose weight, you must resort to healthy foods such as: Fruits Vegetables, beans, legumes, nuts, seeds and grains are the best place to start.
Protein It is one of the most satiating macronutrients. Protein helps reduce ghrelin, the hunger hormone.
This allows you to feel full faster and stay full longer. This leads to a natural decrease in… Calories And eventually lose weight.
Studies have found that protein can also help increase the rate Metabolism You have, as this allows your body to burn more calories at rest, this increase can be anywhere from 20-35 percent compared to about 5-10 percent when eating carbohydrates.
You can find protein in animal products, such as meat, poultry, fish, seafood, eggs, and dairy products.
You can also find good sources of protein in some plant foods, e.g soybean Beans, legumes, nuts and seeds.
To get the most out of your protein intake, try to eat it throughout the day rather than all at once. Plan to eat one source of protein at each meal and snack.
- Exercise
To lose weight, you need to move your body, and the Centers for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes of moderate-intensity physical activity each week.
They also recommend doing strength training exercises for at least two days focusing on all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).