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Psychology & Diet

10 good morning habits to lose weight faster

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Presse Santé

Whatever your goals, losing weight can sometimes seem impossible. However, losing a few pounds doesn’t have to involve a complete shake-up of your current diet and lifestyle. In fact, a few small changes to your morning routine can help you lose weight and keep it off.
This article outlines 10 simple morning habits that you can incorporate into your diet to help you lose weight.

1. Eat a high-protein breakfast

There’s a good reason why breakfast is considered the most important meal of the day. What you eat for breakfast can determine the course of your entire day. Determine if you’ll feel full and satisfied until lunch, or if you’ll head to the vending machine before your mid-morning snack.
Eating a high-protein breakfast can help curb cravings and help you lose weight. In a study of 20 teenage girls, a high-protein breakfast was more effective in reducing postprandial cravings than a regular protein breakfast.

Protein may also promote weight loss by lowering levels of ghrelin, the “hunger hormone” responsible for increased appetite. In fact, a study in 15 men showed that a high-protein breakfast suppressed ghrelin secretion more effectively than a high-carbohydrate breakfast. To start your day off right, consider protein sources like eggs, Greek yogurt, cottage cheese, nuts, and chia seeds.

2. Drink lots of water

Starting your morning with a glass or two of water is an easy way to kickstart your weight loss. Water can help you increase your energy expenditure, or the number of calories your body burns, for at least 60 minutes. In a small study, drinking 500 ml of water resulted in a 30% increase in metabolic rate, on average. One other study revealed that women in surpoids who increased the consumption of water to more than a liter per day ont lost 2 kg supplements in one year, without contributing to other changes to the food regimen or to the program of the training.

Also, drinking water can reduce appetite and food intake in some people. A study in 24 older adults showed that drinking 500ml of water reduced the number of calories consumed at breakfast by 13%. In fact, most studies on the subject have shown that drinking between 1 and 2 liters of water a day can help you lose weight.
Starting the morning with water and staying well hydrated throughout the day is a great way to boost weight loss with minimal effort.

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3. Weigh yourself

Getting on the scale and weighing yourself each morning can be an effective method of increasing motivation and improving self-control. Several studies have linked weighing yourself daily with greater weight loss. For example, a study of 47 people found that those who weighed themselves daily lost around 6 kg in six months compared to those who weighed themselves less frequently. Another study found that adults who weighed themselves daily lost an average of 4.4 kg over a two-year period, while those who weighed themselves once a month gained 2.1 kg. Weighing yourself every morning can also promote healthy habits and behaviors that can help you lose weight.
In one large study, frequent self-weighing was associated with better restraint. Additionally, people who stopped weighing themselves frequently were more likely to report higher calorie intake and decreased self-discipline. For best results, weigh yourself as soon as you wake up. Do this after you go to the bathroom and before you eat or drink anything. Also, remember that your weight can fluctuate daily and be influenced by various factors. Focus on the big picture and look for general weight loss trends, rather than focusing on small daily changes.

4. Sunbathe

Opening the shades to let in sunlight or spending a few extra minutes outside each morning can help boost weight loss. One small study found that exposure to even moderate levels of light at certain times of the day can influence weight. Additionally, an animal study found that UV light exposure helped suppress weight gain in mice fed a high-fat diet. Exposure to sunlight is also the best way to meet your vitamin D needs. Some studies have shown that meeting your vitamin D needs can help you lose weight and even prevent weight gain.

In one study, 218 overweight and obese women took vitamin D supplements or a placebo for one year. At the end of the study, those who had met their vitamin D requirements had lost an average of 3.2 kg more than those whose blood vitamin D level was insufficient. Another study followed 4,659 older women for four years and found that higher levels of vitamin D were linked to less weight gain. The amount of sun exposure you need can vary depending on your skin type, the season, and where you live. However, getting out in the sun or sitting outside for 10 to 15 minutes each morning can have a beneficial effect on weight loss.

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5. Practice mindfulness

Mindfulness is a practice of focusing completely on the present moment and becoming aware of one’s own thoughts and feelings. This practice has been shown to improve weight loss and promote healthy eating habits. For example, an analysis of 19 studies found that mindfulness-based interventions increased weight loss and reduced obesity-related eating behaviors. Another review found similar results, noting that mindfulness training resulted in significant weight loss in 68% of the studies reviewed. Practicing mindfulness is simple. To start, try to spend five minutes each morning sitting comfortably in a quiet place and connecting with your senses.

6. Get some exercise

Exercising first thing in the morning can help you lose weight. A study of 50 overweight women measured the effects of aerobic exercise at different times of the day. Although there was no significant difference in food cravings between morning exercisers and afternoon exercisers, morning exercise was associated with a higher level of satiety. Exercising in the morning can also help keep your blood sugar levels stable throughout the day. Low blood sugar can cause many negative symptoms, including excessive hunger. A study in 35 people with type 1 diabetes showed that exercising in the morning was associated with better blood sugar control. However, these studies have focused on very specific populations and show an association, rather than causation. More research is needed on the effects of morning exercise in the general population.

7. Prepare your food

Making the effort to plan and prepare your lunch ahead of time can be an easy way to make better food choices and boost weight loss. A large study in 40,554 people found that meal planning was associated with better diet quality, more diet variety, and a lower risk of obesity. Another study found that eating home-prepared meals more frequently was associated with better diet quality and a lower risk of excess body fat.
In fact, people who ate home-cooked meals five or more times a week were 28% less likely to be overweight than those who ate home-cooked meals three or fewer times a week. Try to spend a few hours one night a week planning and preparing your meals so that in the morning you can just eat lunch and go.

8. Sleep longer

Going to bed a little earlier or setting your alarm later to get a little more sleep can help you lose weight. Several studies have shown that lack of sleep may be associated with increased appetite. One small study found that sleep restriction increased hunger and cravings, especially for foods high in carbohydrates and calories. Lack of sleep has also been linked to higher calorie intake. In one study, 12 participants consumed an average of 559 more calories after sleeping just four hours than when they slept eight hours. Establishing a healthy sleep schedule is an essential part of weight loss, along with a good diet and exercise. To maximize your results, try to get at least eight hours of sleep a night.

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9. Change your movements

While the car is one of the most convenient ways to get to work, it may not be so good for your waistline. Research shows that walking, biking, or taking public transportation may be linked to lower body weight and a lower risk of weight gain. One study followed 822 people for four years and found that people who traveled by car tended to gain more weight than those who didn’t. Similarly, a study of 15,777 people showed that using public transportation or active means of transportation, such as walking or cycling, was associated with significantly lower body mass index and body fat percentage, compared with use of private transport. Modifying your movements, even a few times a week, can be an easy way to speed up weight loss.

10. Start tracking your consumption

Keeping a food diary to keep track of what you eat can be an effective way to speed up weight loss and hold yourself accountable. One study tracked the weight loss of 123 people for a year and found that keeping a food diary was associated with greater weight loss. Another study showed that participants who regularly used a tracking system to self-monitor their diet and physical activity lost more weight than those who did not use the tracking system regularly. Similarly, a study of 220 obese women found that frequent and consistent use of a self-monitoring tool improved long-term weight control. Try using an app or even just pen and paper to write down what you eat and drink, starting with your first meal of the day.

In summary

Making a few small changes to your morning habits can be an easy and effective way to boost weight loss. By adopting healthy behaviors in the morning, you can also start your day off right and set yourself up for success. For best results, be sure to combine these morning habits with a healthy diet and lifestyle.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the opinion of a health professional.

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Psychology & Diet

The advantages and disadvantages of each

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Presse Santé

If you’ve ever been to a cheese shop, you know there’s a huge selection of different cheeses. Between Camembert, Gruyère, Roquefort and Emmental, choosing cheese based on uses can be an easy task for some and difficult for others. However, in this article you will discover the strengths and weaknesses of each of these types of cheese and which one to choose for your next party. Be sure to take a look at: The 6 cheeses with fewer calories

Pie chart:

Camembert is a delicious soft cheese originating from the Normandy region of France. It is made with unpasteurized cow’s milk and has a characteristic white rind. Camembert is often eaten with bread or crackers, and can also be used in cooking.

Here are 4 reasons why camembert is so popular:

  1. Camembert has a rich, creamy flavor that is perfect for spreading on bread or crackers.
  2. Camembert’s unique rind gives it a special appearance that sets it apart from other cheeses.
  3. Camembert is made from raw milk, which means it retains all of its natural flavors and nutrients.
  4. Camembert is a versatile cheese that can be enjoyed in many different ways.

Camembert’s weak points:

  1. Camembert is a relatively soft cheese, which means it can easily go moldy if not stored properly.
  2. The white or orange rind is edible, but some people find it unappetizing.
  3. Camembert can be quite spicy, so it may not be the best choice for people with sensitive noses.
  4. This cheese is best when it is fresh, so it may not taste the same if it is left in the refrigerator for a long time.

Gruyere:

Gruyère is a type of cheese originating in Switzerland. It is made with cow’s milk and its rind is hard and yellowish brown. The texture of the cheese is smooth and creamy, with a slight nutty flavor. Gruyere is a versatile cheese that can be used in cooked and raw dishes.

Here are 4 benefits of Gruyère cheese:

  1. Gruyère melts well, making it ideal for use in sauces, gratins, and fondues.
  2. Gruyere pairs well with both red and white wines, making it a great choice for entertaining.
  3. Unlike other cheeses, Gruyere does not turn bitter when heated, making it perfect for cooked dishes.
  4. Gruyere has a long shelf life, so it’s always available when you need it.

Gruyère’s weak points:

  1. Gruyere is quite high in fat. Therefore, it is not the healthiest cheese out there.
  2. The price of Gruyere can be quite high, especially if you buy it at a specialty cheese shop.
  3. The flavor of Gruyere can be quite strong, which may not be to everyone’s liking.

Roquefort:

Roquefort cheese is a type of blue cheese made from sheep’s milk. It is originally from the south of France and is one of the most popular blue cheeses in the world. The popularity of Roquefort cheese is due to many reasons.

Its strengths:

  1. It has a unique flavor that is both spicy and salty.
  2. Roquefort has a creamy texture that makes it perfect for spreading on bread or crackers.
  3. It is relatively low in fat and calories, making it a healthier option than other types of cheese.
  4. Roquefort contains probiotics that can help improve intestinal health.
  5. It is an excellent source of calcium, providing 25% of the recommended daily intake per 100g.

Its weak points:

  1. Cheese can be quite crumbly, making it difficult to slice through without making a mess.
  2. Its strong flavor may not appeal to everyone. If you’re serving Roquefort for the first time, it’s best to offer a milder blue cheese as well.
  3. Roquefort can be expensive, which may not be the best option if you’re feeding a large group.

emmental:

Emmentaler is a type of Swiss cheese that is characterized by its holes and its mild nutty flavor. Although most commonly found in Switzerland, Emmental is also produced in neighboring countries such as France and Germany.

Here are 4 benefits of Emmental cheese:

  1. The holes in Emmentaler help trap and release flavor molecules, making it tastier than other types of cheese.
  2. The unique bacterial culture used to make Emmentaler gives it a distinctive flavor that is both sweet and nutty.
  3. Emmental is a good source of calcium, phosphorus and vitamin B12.
  4. Emmentaler goes well with a variety of foods, including fruits, vegetables, breads, and meats.

Its weak points:

  1. Its flavor can be quite strong, which some people find unpleasant.
  2. Its texture can be a bit grainy.
  3. The holes can make the cheese difficult to slice.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Follow the sports diet to lose weight in a healthy and sustainable way

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Presse Santé

The sports diet is the newest and most promising weight loss method on the market. Unlike other diets that are based on caloric restriction or special food combinations, the sports diet focuses on the level of activity. The theory behind this is that if you are more active, you will naturally eat less.

Although there is no single approach to fitness and weight loss, the sports diet can be a good option for those who want to lose weight without giving up their favorite foods or resorting to extreme measures. But what is this? And how can you start using it today? Read on to find out.

What is the principle of the sports diet?

The Sports Diet is a nutrition plan specifically designed to meet the demands of sports training and competition. The key principle of the sports diet is to ensure that the athlete’s body has the right mix of nutrients to support optimal performance.

To achieve this, the sports diet emphasizes foods rich in complex carbohydrates, lean proteins and healthy fats. These nutrients provide the energy and substrates necessary for muscle contraction, proper cell function and recovery after exercise. In addition, the sports diet also includes foods rich in vitamins, minerals and antioxidants, which help protect cells from damage and strengthen the immune system. Used correctly, the sports diet can be a powerful tool to optimize sports performance.

Who can follow a sports diet?

Many people think that the sports diet is only for athletes. However, the principle of the sports diet can be applied to anyone who wants to improve their health and physical performance. Anyone who wants to optimize their performance in a sport can benefit from a sports diet. This type of diet is designed to help the body function at its best by providing the right combination of nutrients. The details of a sports diet vary according to individual needs, but there are common elements.

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For example, many people need to consume more protein than the average person to help repair and build muscle tissue. They may also need to increase their carbohydrate intake to fuel their activity level. A sports diet can help ensure that a person receives all the nutrients he needs to perform at his best.

Some recommend the sports diet to lose weight in a healthy and lasting way.

Anyone who has ever dieted knows that there are many different approaches to losing weight. Some swear by low-carb diets, while others believe cutting out sugar is the key to losing weight. But what if there was a way to lose weight by eating like a professional athlete? This is where the sports diet comes in.

Although not for everyone, the sports diet can be an effective way to lose weight, build muscle, and improve athletic performance. This diet is based on the principle of eating for sustenance, rather than pleasure, and thus eliminates most processed foods and junk food. Instead, it is based on 100% healthy and wholesome meals that will provide sustained energy throughout the day. Although it takes a while to get used to this new way of eating, many people find the results worth it.

Losing 9 kilos in 15 days, does it tempt you?

The sports diet is based on the principle that by eating the right foods, you can increase your metabolism and burn more calories. It is rich in protein and fiber to increase the feeling of satiety and reduce appetite, thus preventing the risk of overeating.

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With this diet, you should strive to follow two distinct phases, each with its own set of challenges. During the offensive phase, you should consume 3 meals with a large amount of protein while eliminating carbohydrates and fats from your diet. This can be difficult to do, especially if you are used to eating high-carbohydrate foods.

During the stabilization phase, you should carefully monitor your caloric intake and limit yourself to 1,200 cal for the first few days and then allow yourself 1,500 cal moving up to 1,800 cal. The objective of this second phase is to help your body to better assimilate all the nutrients ingested during the previous week. For this program to work, you must be very disciplined, both in food and in sports. But if you stick with it, you’ll be rewarded with a dream body!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

The 7 secrets of the Okinawan diet

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Presse Santé

Intrigued by the longevity of the people of Okinawans, Japan, researchers have studied their diet to try to discover its secrets. Here are 7 of the most interesting findings on the Okinawan diet.

The Okinawan diet is often touted as the secret to a long and healthy life. And it is not for less: the Okinawa region in Japan has one of the highest concentrations of centenarians in the world. While many factors contribute to the longevity of Okinawans, their diet is considered one of the key elements. But what exactly do they eat?

  1. They eat a lot of sweet potatoes.

One of the most interesting findings that researchers have made is that Okinawans eat a lot of sweet potatoes. Sweet potatoes are a good source of vitamin A, which is important for healthy skin and eyesight. They are also a good source of fiber, which helps regulate digestion. Plus, sweet potatoes are low in calories and fat, making them an ideal food for people trying to lose weight. While there is no single answer to the question of why Okinawans live so long, the high consumption of sweet potatoes is certainly a contributing factor.

  1. They eat small portions.

Okinawans generally eat small meals, taking time to savor each bite, stopping when they feel satisfied rather than full. This helps prevent overeating and maintains a healthy weight. Additionally, Okinawa is known for its abundance of fresh fruits and vegetables, which are packed with essential nutrients. The Okinawan diet also includes plenty of fish, which is a good source of heart-healthy omega-3 fatty acids. Combined with moderate physical exercise and strong social connections, it’s no surprise that Okinawans enjoy such long and healthy lives.

  1. They eat a lot of vegetables.

Vegetables make up a large part of the diet for Okinawans, who typically eat more than 5 servings a day. This is in contrast to the Western diet, which is high in meat and processed foods. Okinawans’ high consumption of vegetables is probably one of the reasons why they enjoy such a long life. Vegetables are full of essential nutrients for good health and are low in calories and fat. They also contain antioxidants, which can help protect against disease. All of these factors contribute to a longer and healthier life.

  1. They eat fish regularly.

Fish is an excellent source of protein, omega-3 fatty acids, and other essential nutrients for good health. It’s also low in calories and fat, making it a smart choice for people watching their weight. Furthermore, fish is known to be good for the heart and brain, two organs that tend to deteriorate with age. Not surprisingly, studies have shown that people who eat fish regularly tend to live longer than those who don’t.

  1. They consume moderate amounts of pork.

Although pork is not as prominent in the Okinawan diet as it once was, it is still eaten in moderation. While pork is known to be a significant source of calories in many traditional Japanese diets, Okinawans eat only small amounts. They prefer to eat a lot of vegetables and fish. This diet is believed to be one of the reasons Okinawans have such low rates of heart disease and obesity.

  1. They drink green tea every day.

Green tea is rich in antioxidants, which help protect cells from damage. It also contains compounds that have been shown to boost metabolism and promote weight loss. Additionally, green tea has been linked to a lower risk of heart disease and various types of cancer. Considering all of these health benefits, it’s no surprise that green tea is a staple of the Okinawan diet.

  1. They practice “hara hachi bu”.

A Japanese saying that means they eat until they are only 80% full. And research has shown that this practice can lead to a longer life.

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One of the reasons that hara hachi bu can be beneficial is that it can help prevent overeating. And we know that overeating can lead to a host of health problems, including obesity, heart disease, and diabetes. By eating less, Okinawans can avoid these problems.

Another reason is that it gives the body time to properly digest food. When we eat too much, our body has a hard time digesting all the food. This can lead to indigestion, bloating, and other problems. Conversely, when we only eat until we are 80% full, our body finds it easier to digest food.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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