Not only calories are affecting our body to gain weight. Sure they play a huge role in gaining weight but our bodies are much more complicated than that. “Eat less, move more” this is the note that many health mentors and nutrition organizations has said it. They suppose that the main reason for gaining or losing weight is because of calories. As we said it before, our bodies are a lot more complicated than that. You should know that there are many things you can do if you want to lose weight, without counting a single calorie. So here are 7 proven steps to lose weight naturally.
Replace Your Grain-Based Breakfast with Eggs
Sometimes losing weight can be as simple as changing your breakfast. Two separate researches have shown that eating eggs in the morning as your breakfast instead of having bagels for breakfast can help you lose fat without even trying. In one of these studies, 24 overweight women ate either eggs or bagels for breakfast. The group who ate only eggs ended up consuming fewer calories at lunch and for the next 36 hours. Eggs are so fulfilling and contain high amount of protein that women automatically ate fewer calories in their next meals.
In the other study, 142 overweight men and women were divided into 2 groups. One group consumed only eggs and the other ate bagels. Both of the groups were on a weight loss program. After 8 weeks, those people who were on an egg diet had lost significantly more weight than the other group, in other words:
- 65% more weight loss.
- 61% greater reduction in BMI (Body Mass Index).
- 34% greater reduction in waist circumference.
- 16% greater reduction in body fat.
The difference in weight loss isn’t that huge, but it proves that simple things like changing your breakfast can have effect. Another great benefit of eating eggs is that they are one of the healthiest foods in the world. According to the new studies it is clearly shown that they do not raise your cholesterol or give you heart disease.
Using Smaller Plates
By using smaller plates for your meals you can actually trick your brain into thinking that you are eating more! The human brain is the most complex object in the universe. The way that our brain works is a very mysterious, and the order of eating is incredibly complicated. The brain is telling us whether we should or should not eat. So as we said before, you can trick your brain by using smaller plates!
The larger your plate, the less your brain thinks you have eaten. If you decide to use smaller plates, your brain will automatically think that you are feeling more satisfied with fewer calories. It’s a whole lot of weird, but psychologists have been doing many researches and this seems to work just fine!
Reduce Your Appetite by Consuming Protein
For some reasons, protein has gotten a very bad rep. Many people think that can cause kidney disease, but however this is just nonsense which is not supported by science. On the other hand there are a lot of proofs that by consuming protein you can reduce hunger and increase fat burning which will lead to automatic weight loss.
In fact, many researches show that protein boosts your metabolism more than any other macronutrient. Also by consuming protein will increase satiety, leading to drastically reduced hunger. Many studies have proven that by increasing your protein intake will lead to automatic weight loss, even when you are eating until feeling full.
Consuming Foods with a Low Energy Density and Lots of Fiber
Another way to make you feel satisfied with consuming fewer calories is to eat foods that have a low energy density. This includes also foods that have high amount of water content such as vegetables and fruits. In one study, women who ate soup with low energy density lost about 50% more weight than other women who consumed an energy dense snack.
Vegetables also contain high amount of soluble fiber which in many studies has been shown to cause weight loss. Combining animal’s meat that contain high amount of protein with a bunch of plants with a low energy density is a recipe for success.
According to many researches the best way to start losing weight without counting calories is to reduce your carbohydrate intake. Studies have proven that people who consume less carbohydrate automatically start to eat fewer calories and lose weight without any effort.
In one study 51 overweight women were divided into a low-carb group and calorie restricted low-fat group for 6 months. Those women who were in the low carb group lost twice weight or in numbers 18.8 pounds while eating until feeling full, compared to the other group who lost only 8.6 pounds which was calorie restricted.
Getting around 100-150 grams of carb per day can be very usefull. If you want to lose weight very fast then you should go under 50 grams per day.
Making Time for Quality Sleep
Making time to get quality sleep will help you avoid stress so you can optimize the function of key hormones. Two things often that get ignored when discussing weight loss or gain are sleep and stress levels. Both are important for the optimal function of your body and your hormones. Poor sleep can increase your hunger and cravings for junk food and cause a biochemical tendency for weight gain.
Because of these simple reasons it is very important to make time for quality sleep and as well to avoid unnecessary stress.
Replace your Cooking Fats with Coconut Oil
Coconut oil has some special ingredients that will help you to reduce your appetite and increase fat burning. It is loaded with fats called MCTs or Medium Chain Triglycerides. These fatty acids that coconut oil has get metabolized differently than the other fats. They go straight to the liver where they are used for energy or turned into ketone bodies.
Just by consuming around 30mL of coconut oil will cause significant reductions in BMI and waist circumference, a marker for abdominal fat. However you shouldn’t take massive amounts of coconut oil, but instead you should just replace your current cooking fats with it so you can see a great effect.