In a study published in the American Journal of Clinical Nutrition , researchers discovered that participants who added whole grains to their diets lost more belly fat than those who did not.
One of the key weight-loss benefits of whole grains: Their healthy dose of fiber helps slow digestion, keeping you fuller longer.
But don't be fooled by "made with whole grain" labels. True whole grain products will list whole grains first on their ingredients list think "whole wheat" flour instead of "enriched" or "bleached" flour. A study in the British Journal of Nutrition found that eating spicy foods may promote weight loss. Research participants who ate a spicy appetizer before a meal ate significantly less than those who consumed a non-spicy app. The explanation: A chemical compound called capsaicin, found in chili peppers, acts as an appetite suppressant.
Capsaicin has also been shown to boost metabolism and fight inflammation. The takeaway: Routinely adding spicy ingredients like cayenne or red pepper to your meals is an easy, flavorful way to stay slim. Getting a good night's sleep has been linked to a host of major health benefits, not the least of which is maintaining healthy body weight. In a study in the journal Sleep , participants who slept for fewer than six hours or more than eight hours each night gained significantly more weight than those who slept for six to eight hours.
Lack of sleep has been shown to increase appetite, lower willpower, and bolster cravings for high-calorie foods. That might be why you find it so hard to resist those doughnuts in the break room. A study in the American Journal of Epidemiology found that dealing with work-, finance-, or relationship-related stress can lead to weight gain.
When you stress, your body releases cortisol, a hormone that promotes abdominal fat storage. If you find yourself overwhelmed in your work or personal life, try incorporating stress-reducing activities into your day. Join a yoga class or go for a jog, and when you start to feel stress coming on, pause and take deep breaths. Most of us are aware that formal exercise is a key component in maintaining a healthy weight, but simple choices like taking the stairs can be just as important if you want to stay trim.
One Mayo Clinic study found that if you stand instead of sit for six hours a day, you can burn 5. Make the most of daily motion by also walking to lunch, parking at the back of the lot, or skipping email in favor of short walks to deliver messages to coworkers. As a bonus, you'll make your face more recognizable around the office. A study published in the American Journal of Clinical Nutrition found that chewing more and eating slowly caused participants to ingest fewer calories.
According to the study's researchers, the increase in chewing simultaneously lowered levels of appetite-stimulating hormones and increased levels of appetite-suppressing hormones. One way to make sure you chew your food thoroughly: Stop to eat. Eating on the go—in your car, for example—can lead you to quickly inhale a ton of calories before your body has time to let you know it's full.
Taking a walk after dinner can help you lose weight, and not just because walking burns calories. Don't have time for a walk, you say? Not a problem.
Only 4 per cent of people said they did not eat breakfast. They also ate bread 32 per cent , eggs 31 per cent , hot cereal 29 percent , and coffee 26 per cent. When it came to snacks, fruit and nuts came out top. Almost a 10th of the respondents were vegetarian and nearly a fifth said they did not take alcohol. But despite their healthy habits, almost half said they did not diet. While dieters might be tempted to skip breakfast, it seemed slim people hardly ever missed a meal.
Only four percent of people said they did not eat breakfast. The best breakfasts contain a mix of protein and carbohydrates: Think steel-cut oatmeal, yogurt and fruit, or egg whites and mixed vegetables. And there's yummy news if it's sweets you crave: You might be able to get away with a bit of chocolate or pastry in the morning as long as you make it part of a balanced meal, according to researchers from Tel Aviv University.
Over the course of a week study, participants who added a small dessert to their breakfast lost an average of 40 pounds more, kept off the pounds longer, and felt more satisfied than the group who ate a smaller morning meal and tried to avoid sweets entirely. Drinking water consistently aids weight loss in both adults and teens because it both fills you up and spares you the calories from other beverage choices, a review of various studies published in the journal Nutrition Today found.
Try leafing through a magazine or book or calling a friend. Are they nothing but sugar, or do they also contain essential nutrients, such as protein, fiber, and antioxidants? In fact, research published in the journal Appetite found that people who snacked on an apple — as opposed to apple sauce or apple juice — consumed on average 15 percent fewer calories when they ate their next meal.
Besides curbing your appetite, the filling fiber in foods such as fruits, vegetables, and whole grains also reduces your risk for heart disease and cancer.
Learning to eat like a thin person means learning to eat by instinct. One of the best ways to mimic this healthy thin-person habit is through walking.
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