At some point, most people have decided to eat healthier and exercise more. However, often it won’t be long before we go back to our old habits.
Therefore, you might benefit from knowing some simple tricks that could help you to go down a size and lose the extra pounds. Typically, you need to lose about 5 percent of your body mass to go down a size, and with small adjustments this is possible over the cause of a few weeks. That it simultaneously reduces the risk of type 2 diabetes is just gravy.
The most common struggle people feel, when they are in a calorie deficit is mostly about longing the longing desire to eat and drink whatever they feel like or was used to eat or drink. Therefore, Clare Collins, Professor of nutrition and diet at the university of Newcastle, has complied a few tips that can help you.
1. Know your numbers
If you want to lose weight, the most important thing to know is how many calories the body need each day. An adult man usually needs approximately 2500-3000 calories a day, whereas a woman usually needs 1500-2000 a day.
If you subtract 500 calories, you will experience a gradual weight loss. How much the scales changes depend on how stable your weight is, but on average you will lose half a kilo a week. However, it is important to know that you won’t achieve precise numbers, until you know your equilibrium. Your equilibrium is the number of calories you can consume each day, without gaining or losing weight. This is calculated based on your height, weight, and level of activity; the calculation tool can be found via a quick Google search.
Additionally, it can be beneficial to keep track of the calories you consume and burn during the day. There are numerous apps that can help you keep track of these things. People who keep an eye on their calorie intake, often find it easier to maintain their weight loss.
2. Eat slowly and less
A smaller plate on the table can sometimes be all that is needed. A recent study has shown that adults eat less, if they put less on the plate.
It is common to eat more, even if the body is already full. Therefore, you might find it beneficial to wait 20 minutes after finishing your first portion before you consume your second portion. During this period of time, the body will adjust the appetite, depending on how much food it actually needs.
3. Eat more salat
While smaller portions will make you eat less, large portions will do the opposite. Therefore, make sure to fill your plate with plenty of salat and less of the energy rich foods. That way you will get full faster and load up on nutrients.
4. Eat the healthier foods first
It can be tempting to start with the sweets and delicious cakes at the breakfast buffet, however, research show that we eat more of the food closest to us, rather than the food on the other side of the table. Therefore, make sure to start near the yoghurt and fruits, and save the pancakes and bacon for later.
5. Dial down on the soda
Consumption of sugar rich drinks has a huge influence on how body weight shifts. An evaluation of 32 research journals shows that we gain weight when we consume a lot of unhealthy drinks.
However, if we switch the coke for a glass of sparkling water, the weight gain is reduced. Meanwhile, the risk of developing type 2 diabetes will also significantly increase if we drink a lot of sugar rich drinks daily.
If you go from drinking one or two sugar rich drinks every day to just a single drink each month, the risk of developing type 2 diabetes will decrease by 26 percent. Additionally, your thirst for sugary drinks will be significantly reduced if you make sure to drink two litres of water each day.
It is thereby not about changing your life completely, when you want to lose a few pounds and go down a size. It is about making small changes to your daily habits.
