Eat Less, Move More.
You may have heard that message before.
Although the strategy makes perfect sense, it is wrong to assume that the only reason people gain or lose weight is because of calories.
The problem is much more complicated than that. Different foods affect hunger and hormones in different ways, and not all calories are equal.
The truth is that there are many things you can do to lose weight—without ever counting a single calorie.
Here are 7 proven ways to put the fat loss on autopilot.
1. Replace your cereal-based breakfast with eggs
Losing weight can be as simple as changing your breakfast.
Two separate studies have shown that eating eggs in the morning (compared to a breakfast of bagels) can help you lose fat without trying.
In one of these studies, 30 overweight or obese women ate bagels or eggs for breakfast.
The egg group ended up eating fewer calories at lunch for the rest of the day and for the next 36 hours.
In simple terms, the eggs were so copious that women naturally ate fewer calories at the following meals.
Another study divided 152 overweight people into two groups. One group ate eggs, the other bagels. Both groups were on a diet.
After eight weeks, the egg group had lost much more weight than the bagel group:
Another great advantage of eating eggs is that they are among the healthiest foods in the world.
Although eggs are high in cholesterol, studies suggest that they do not increase your bad cholesterol or cause heart disease, as previously thought.
If you don't think you have time to prepare a healthy breakfast, think again. It takes no more than 5 to 10 minutes to prepare breakfast with eggs and vegetables.
Simply set your alarm clock a few minutes earlier and the problem is resolved.
Summary
2. Using smaller plates may cause your brain to think you are eating more
The human brain is the most complex object in the universe.
It tends to function in a mysterious way and its control of eating behavior is incredibly complicated.
It is the brain that ultimately determines whether or not you should eat.
But there's one interesting thing you can do to "mislead" your brain into thinking it's eaten more food - use smaller plates.
The bigger your plates or bowls, the less your brain thinks you've eaten. By using smaller plates, you make your brain feel more satisfied with fewer calories.
Interestingly, psychologists have studied this and it seems to be working. However, one study concluded that the effect may be smaller for overweight people.
Summary
3. Eating more protein can reduce appetite, increase fat burning and help you gain muscle
There is ample evidence that protein can increase fat burning and reduce hunger, helping you lose weight naturally.
In fact, studies show that proteins stimulate metabolism more than any other macronutrient.
This is because the body spends more calories to digest and use protein than for fats and carbohydrates.
Protein also increases satiety, which greatly reduces hunger.
In one study, increasing protein intake to 30% of calories led participants to consume 441 fewer calories per day.
Many studies show that increasing your protein intake can lead to automatic weight loss, even when eating until full.
Protein can also help you gain more muscle, especially if you also lift weights. Muscle tissue is metabolically active, which means it burns a small number of calories, even at rest.
One of the best ways to reduce caloric intake is to eat more animal foods like meat, fish, and eggs, preferably at each meal.
Summary
4. Eating foods with low caloric density and a lot of fiber makes you feel full with fewer calories
Another way to feel more satisfied with fewer calories is to eat low-calorie foods.
This includes foods with high water content, such as vegetables and some fruits.
Studies consistently show that dieters who eat foods that are less low in calories lose more weight than those who eat high-calorie foods.
In one study, women who ate soup (low caloric density) lost 50% more weight than women who ate a high-calorie snack.
Vegetables are also rich in soluble fiber, which can lead to weight loss in some studies.
Another advantage of soluble fibers is that they are broken down by bacteria in the digestive tract. This process produces a fatty acid called butyrate, which would have anti-obesity effects, at least in rats.
Simply put, you can lose weight without reducing the actual amount of food you eat simply by choosing low-calorie foods, such as high-fiber vegetables.
Summary
5. Cutting carbohydrates can make you lose weight quickly while eating until full
One of the best ways to start losing weight without counting calories or controlling portions is to reduce your carbohydrate intake.
Studies consistently show that people who eat fewer carbohydrates naturally start eating fewer calories and losing weight without major effort.
The best way to reduce carbohydrates is to reduce or eliminate the main sources of carbohydrates from your diet, including sugars, sweets, and sodas, as well as starchy foods such as bread, pasta, potatoes, etc.
Eating 100 to 150 grams of carbohydrates per day can be helpful. If you want to lose weight quickly, spending less than 50 grams a day can be extremely effective.
Another great advantage of reducing carbohydrates is that it lowers your insulin levels. This causes the kidneys to begin to remove excess sodium and water from the body, which greatly reduces the bloating and weight of the water.
Summary
6. Taking time for quality sleep and avoiding stress can optimize the function of key hormones
Sleep and stress levels are often ignored when discussing health and weight.
Both are extremely important for the optimal functioning of your body and your hormones.
In fact, insufficient sleep is one of the most important risk factors for obesity. A study showed that a short sleep duration increased the risk by 89% in children and 55% in adults.
Poor sleep can also increase hunger and cravings, causing a biochemical tendency to gain weight by disrupting hunger hormones such as ghrelin and leptin.
Excessive stress can increase your levels of cortisol, a hormone known to increase abdominal fat accumulation and the risk of western chronic diseases such as type II diabetes and heart disease.
Therefore, it is very important to take time for quality sleep and avoid unnecessary stressors in your life.
Summary
7. Eating without distractions prevents eating without thinking
A distracted or inattentive diet is one of the reasons why people eat too much and gain weight.
Being in tune with your body and paying attention to the signals of hunger and satiety or satiety is very important.
Many of those who struggle with weight gain or obesity eat out of habit or boredom, rather than out of necessity.
This often happens when people do something else at the same time, such as watching TV or surfing the Internet.
In these situations, the practice of conscious feeding could be useful. Conscious eating is a strategy that helps people distinguish between emotional eating and real hunger.
It's about paying full attention to what you eat, without any distraction, chewing slowly, and enjoying every bite.
Not only does a conscious diet make meals more satisfying, but it also reduces the risk of overeating and weight gain.
Summary
Conclusion
By making a few simple changes that optimize hormones, reduce hunger, and boost metabolism, you can lose a lot of weight without ever counting a single calorie.
You may have heard that message before.
Although the strategy makes perfect sense, it is wrong to assume that the only reason people gain or lose weight is because of calories.
The problem is much more complicated than that. Different foods affect hunger and hormones in different ways, and not all calories are equal.
The truth is that there are many things you can do to lose weight—without ever counting a single calorie.
Here are 7 proven ways to put the fat loss on autopilot.
1. Replace your cereal-based breakfast with eggs
Losing weight can be as simple as changing your breakfast.
Two separate studies have shown that eating eggs in the morning (compared to a breakfast of bagels) can help you lose fat without trying.
In one of these studies, 30 overweight or obese women ate bagels or eggs for breakfast.
The egg group ended up eating fewer calories at lunch for the rest of the day and for the next 36 hours.
In simple terms, the eggs were so copious that women naturally ate fewer calories at the following meals.
Another study divided 152 overweight people into two groups. One group ate eggs, the other bagels. Both groups were on a diet.
After eight weeks, the egg group had lost much more weight than the bagel group:
- 65% more weight loss (2 lb vs 1.3 lbs)
- 61% greater reduction in BMI
- 34% larger waistline reduction
- 16% more reduction in body fat percentage
Another great advantage of eating eggs is that they are among the healthiest foods in the world.
Although eggs are high in cholesterol, studies suggest that they do not increase your bad cholesterol or cause heart disease, as previously thought.
If you don't think you have time to prepare a healthy breakfast, think again. It takes no more than 5 to 10 minutes to prepare breakfast with eggs and vegetables.
Simply set your alarm clock a few minutes earlier and the problem is resolved.
Summary
Studies show that eating eggs for breakfast can help you automatically consume fewer calories at subsequent meals, compared to a breakfast of bagels.
2. Using smaller plates may cause your brain to think you are eating more
The human brain is the most complex object in the universe.
It tends to function in a mysterious way and its control of eating behavior is incredibly complicated.
It is the brain that ultimately determines whether or not you should eat.
But there's one interesting thing you can do to "mislead" your brain into thinking it's eaten more food - use smaller plates.
The bigger your plates or bowls, the less your brain thinks you've eaten. By using smaller plates, you make your brain feel more satisfied with fewer calories.
Interestingly, psychologists have studied this and it seems to be working. However, one study concluded that the effect may be smaller for overweight people.
Summary
It is possible to "mislead" the brain into believing that it has eaten more food using smaller plates.
3. Eating more protein can reduce appetite, increase fat burning and help you gain muscle
There is ample evidence that protein can increase fat burning and reduce hunger, helping you lose weight naturally.
In fact, studies show that proteins stimulate metabolism more than any other macronutrient.
This is because the body spends more calories to digest and use protein than for fats and carbohydrates.
Protein also increases satiety, which greatly reduces hunger.
In one study, increasing protein intake to 30% of calories led participants to consume 441 fewer calories per day.
Many studies show that increasing your protein intake can lead to automatic weight loss, even when eating until full.
Protein can also help you gain more muscle, especially if you also lift weights. Muscle tissue is metabolically active, which means it burns a small number of calories, even at rest.
One of the best ways to reduce caloric intake is to eat more animal foods like meat, fish, and eggs, preferably at each meal.
Summary
Eating more protein can boost your metabolism and reduce your hunger. It can also increase muscle mass, helping you burn more calories 24 hours a day.
4. Eating foods with low caloric density and a lot of fiber makes you feel full with fewer calories
Another way to feel more satisfied with fewer calories is to eat low-calorie foods.
This includes foods with high water content, such as vegetables and some fruits.
Studies consistently show that dieters who eat foods that are less low in calories lose more weight than those who eat high-calorie foods.
In one study, women who ate soup (low caloric density) lost 50% more weight than women who ate a high-calorie snack.
Vegetables are also rich in soluble fiber, which can lead to weight loss in some studies.
Another advantage of soluble fibers is that they are broken down by bacteria in the digestive tract. This process produces a fatty acid called butyrate, which would have anti-obesity effects, at least in rats.
Simply put, you can lose weight without reducing the actual amount of food you eat simply by choosing low-calorie foods, such as high-fiber vegetables.
Summary
Choosing low-energy foods, such as vegetables and some fruits, can help you feel more satisfied with fewer calories.
5. Cutting carbohydrates can make you lose weight quickly while eating until full
One of the best ways to start losing weight without counting calories or controlling portions is to reduce your carbohydrate intake.
Studies consistently show that people who eat fewer carbohydrates naturally start eating fewer calories and losing weight without major effort.
The best way to reduce carbohydrates is to reduce or eliminate the main sources of carbohydrates from your diet, including sugars, sweets, and sodas, as well as starchy foods such as bread, pasta, potatoes, etc.
Eating 100 to 150 grams of carbohydrates per day can be helpful. If you want to lose weight quickly, spending less than 50 grams a day can be extremely effective.
Another great advantage of reducing carbohydrates is that it lowers your insulin levels. This causes the kidneys to begin to remove excess sodium and water from the body, which greatly reduces the bloating and weight of the water.
Summary
Reducing your carbohydrate intake can reduce your appetite and lead to automatic weight loss (without calorie counting or portion control). This also leads to significant reductions in water weight.
6. Taking time for quality sleep and avoiding stress can optimize the function of key hormones
Sleep and stress levels are often ignored when discussing health and weight.
Both are extremely important for the optimal functioning of your body and your hormones.
In fact, insufficient sleep is one of the most important risk factors for obesity. A study showed that a short sleep duration increased the risk by 89% in children and 55% in adults.
Poor sleep can also increase hunger and cravings, causing a biochemical tendency to gain weight by disrupting hunger hormones such as ghrelin and leptin.
Excessive stress can increase your levels of cortisol, a hormone known to increase abdominal fat accumulation and the risk of western chronic diseases such as type II diabetes and heart disease.
Therefore, it is very important to take time for quality sleep and avoid unnecessary stressors in your life.
Summary
Poor sleep and excessive stress can disrupt important metabolic hormones such as ghrelin, leptin and cortisol. Controlling these hormones should reduce appetite and artificial cravings.
7. Eating without distractions prevents eating without thinking
A distracted or inattentive diet is one of the reasons why people eat too much and gain weight.
Being in tune with your body and paying attention to the signals of hunger and satiety or satiety is very important.
Many of those who struggle with weight gain or obesity eat out of habit or boredom, rather than out of necessity.
This often happens when people do something else at the same time, such as watching TV or surfing the Internet.
In these situations, the practice of conscious feeding could be useful. Conscious eating is a strategy that helps people distinguish between emotional eating and real hunger.
It's about paying full attention to what you eat, without any distraction, chewing slowly, and enjoying every bite.
Not only does a conscious diet make meals more satisfying, but it also reduces the risk of overeating and weight gain.
Summary
Eating distracted or snacking out of boredom are the main reasons for weight gain and obesity. Eating only when you are hungry and eating without any distractions should help you control your waistline.
Conclusion
By making a few simple changes that optimize hormones, reduce hunger, and boost metabolism, you can lose a lot of weight without ever counting a single calorie.
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