Health

7 scientific ways to lose weight healthily

No diet has demonstrably lasting results, and many cures are outright unhealthy. Instead, listen to science and read these 7 tips for a lean body and a healthy life.

Paleo diets, sonja bakers, Atkins and low-carb - you want to seduce one after the other with a flat stomach, slender waist and a fine, photo-shoped future.

The fact is, after a few weeks, you can hardly keep to your intentions, and most people come back just as fast after the diet.

You are much better off if you forget those difficult diets and follow these 7 scientific tips, which focus on your health, and not on the sales figures of the slimming firms.

1. Eat what you like

That may sound like the upside-down world if, like many other people, you too often do too well with things that you can leave better. But there is certainly something in it.

It is important to eat healthily, but you must also continue to feel like it, otherwise you will quickly fall back into your bad eating habits. This is according to American research by Brown Medical School.

"If you choose a diet with things you don't like, you're sure it will fail," said Lisa Sasson, professor of nutrition at New York University, to Business Insider.

2. Keep an eye on your portions

Losing weight and changing your diet is a matter of psychology, and research shows that test subjects lose weight if they are monitored - whether they are on a diet or not.

If the test subjects are no longer followed, they do not immediately change their diet, so it does not go wrong there.

But what goes wrong is that they make their portions larger, and even the healthiest diet no longer works if you eat twice as much.

3. Embark on fibers and proteins

A saturated feeling is important to adhere to a healthy diet.

Food that is rich in fibers and proteins will soon give you a full feeling. If, on the other hand, you process and eat low-fiber foods such as cakes and chips, you will continue to feel empty in your stomach.

Scientists from Sussex University have found in a joint study of a number of experiments with weight loss that protein and fiber-rich foods have a much lower risk of overeating.

That means that you have to eat for example lentils, beans, peas, quinoa, whole-grain products and vegetables - especially starchy root vegetables and winter vegetables - plus mountains of fish and chicken.

4. Drink liters of water

Juice and soft drinks contain a lot of calories, but you don't have to feel good about it, so you end up with far too many calories.

An American study of 173 overweight women in 2007 showed that the women lost considerable weight and permanently, independently of their other menu, just by exchanging sugary drinks for water.

Research has also shown that you can lose a lot of pounds if you drink half a liter of water half an hour before each meal.

5. Respect your night's rest

Sleep researchers from Columbia University in New York scanned the brains of 25 men and women with a healthy weight in 2012, while looking at images of junk food.

The result did not lie. If the subjects were well-rested - after a week with 9 hours of sleep per night - their reward centers in the brain only reacted faintly to the fatty food.

But after a week with 4 hours of sleep per night, the same brain centers were much more active in seeing exactly the same junk food.

The brain apparently reacts much more positively to fat and unhealthy food if you have not slept enough, so a good night's sleep is an essential part of a healthy, lean lifestyle.

6. Start the day with a breakfast

Breakfast is perhaps the most important meal of the day.

Numerous studies show that there is a direct link between breakfast and an increased metabolism - and therefore a better ability to convert food into energy.

In March last year, however, a new scientific study in the journal Obesity showed that a fast metabolism does not say everything.

If you eat a lot of saturated fats, your muscle cells partly lose the ability to burn sugar, no matter how fast your metabolism may be. These sugars are then stored in your body.

7. Don't go hungry

If you go hungry to lose weight, you will ultimately achieve the exact opposite effect.

At the end of World War II, researchers from the University of Minnesota conducted a legendary hunger experiment - described here in the New York Times.

The researchers made 36 volunteers go hungry for 24 weeks. The young men only received 1600 calories per day. That is 500 to 1500 calories less than your body needs to stay at a normal weight, depending on your physical activity.

In the first 12 weeks the men lost an average of 450 grams per week, and during the last 12 weeks it was only 110 grams per week.

Many men could only think about food and suffered from hair loss. Some of them also noticed that wounds no longer healed well.

When the 36 young men were finally allowed to eat fully again, they went completely loose, and when the researchers put them back on the scales 20 weeks after the test, they were amazed.

On average, the men - less than five months after the end of the experiment - had 50% MORE body fat than they had before the study began.

Video: 9 Tips From Scientists to Lose Weight Without Strict Diets (February 2020).

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