7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories)
While realizing the technique perfectly, it is wrong to assume that the only reason people lose or lose weight is because of calories.
The matter is much more complicated than that. Different foods affect appetite and hormones in different ways and not all calories are the same.
The truth is, there are many things you can do to lose weight, not counting a single calorie.
There are 7 proven ways to reduce fat in"Autopilot".
1. Replace your grain-based breakfast with eggs
Losing weight can be as easy as changing your breakfast.
Two separate studies have shown that eating eggs in the morning (compared to a bagel breakfast) can help you lose fat without trying.
In one of these studies, 30 obese or overweight women ate bagels or eggs for breakfast.
The group of eggs finished eating lunch, the rest of the day, and the next 36 hours with fewer calories.
Simply put, the eggs were so full that women naturally ate fewer calories in subsequent meals.
In another study, 152 overweight people were divided into two groups. One group ate eggs, the other group ate bagels. Both groups were on a diet to lose weight.
Eight weeks later, the egg group lost significantly more weight than the bagel group:
65% more weight loss (2 lbs vs 1.3 lbs)
1% reduction in BMI
Waist circumference decreased by more than 34%
16% further reduction in body fat percentage
The difference in weight loss was not a huge one, but the results clearly show that common things like dietary changes can have an effect.
Another great benefit of eating eggs is that they are one of the healthiest foods in the world.
Although eggs have high cholesterol levels, studies suggest that they do not increase bad cholesterol or cause heart disease, as previously believed.
If you think you don't have time for a healthy breakfast, think again. It should not take more than 5-10 minutes to make breakfast with some eggs and vegetables.
Just set your alarm a few minutes in advance and the problem will be solved.
SUMMARY:
Studies show that eating eggs for breakfast can help you eat fewer calories automatically at subsequent meals than with bagel breakfast.
2. Using smaller plates can make your brain think that you are actually eating more
The human brain is the most complex object in the universe.
It tends to act in mysterious ways, and controlling its eating behavior is incredibly complex.
It is the brain that ultimately decides whether you should eat.
One interesting thing you can do to “trick” your brain by thinking you’ve eaten more: Use smaller plates.
The bigger your plate or bowl, the less your brain thinks it has eaten. Using smaller plates, you drive your brain to feel more satisfied with fewer calories.
Interestingly, psychologists are studying it and it seems to be effective. However, one study concluded that the effect may be weaker for overweight people.
For more ideas, check out this article on 8 tips to reduce your food portions.
SUMMARY:
It is possible to run this "strategy" thinking that the brain has eaten more food using smaller plates.
3. Eating more protein can reduce your appetite, increase fat burning, and help you gain muscle.
While a large amount of protein can increase fat burning and reduce appetite, there is plenty of evidence that you can lose weight naturally.
In fact, studies show that protein increases metabolism more than any other macronutrient.
This means that the body consumes more calories in digesting and using protein than fat and carbohydrates.
Protein also increases satiety, resulting in a significant reduction in appetite.
In one study, participants managed to eat 441 fewer calories per day as a result of consuming protein with 30% calories.
Numerous studies show that increasing your protein intake can automatically lead to weight loss.
Protein can help you gain more muscle, especially if you are also gaining weight. Muscle tissue is metabolically active, which means that it burns even a small amount of calories at rest.
The best way to reduce your calorie intake is to eat more animal foods, especially meat, fish, and eggs.
SUMMARY:
Eating more protein can boost your metabolism and reduce your appetite. It can increase muscle mass, helping you burn more calories more often.
4. Eating lots of low-calorie, high-fiber foods fill you up with low calories
Another way to feel more satisfied with low-calorie foods is to eat concentrated, low-calorie foods.
These include foods that are high in water, such as vegetables and some fruits.
Studies consistently show that diabetics who eat low-calorie foods lose more weight than those who eat high-calorie foods.
One study found that women who ate soup (low calorie concentration) lost 50% more weight than women who ate a high-calorie breakfast.
Vegetables also contain a lot of soluble fiber, which has been shown to cause weight loss in some studies.
Another advantage of soluble fiber is that it is broken down by bacteria in the digestive tract. This process produces a fatty acid called butyrate, which is believed to have anti-obesity effects, at least in rats.
Simply put, by choosing concentrated low-calorie foods like high-fiber vegetables, you can lose weight without losing the actual amount you eat.
SUMMARY:
Choosing foods with low concentrations of energy, such as vegetables and some fruits, can help you feel more satisfied with fewer calories.
One of the best ways to start losing weight without counting calories or controlling portions is to cut back on carbohydrates.
Studies consistently show that people who eat less sugar naturally begin to eat fewer calories and lose weight without much effort.
One study found that 53 overweight and obese women were randomly assigned to a low-carb group or a low-fat, calorie-restricted group for six months:
Women in the low-carbohydrate group lost twice as much weight (18.7 lbs / 8.5 kg) when they ate a full meal, compared to the low-fat group (8.6 lbs / 3.9 kg), who I had calorie restrictions.
The best way to cut back on sugar is to cut down or eliminate the main carbohydrate sources from your diet, including bread, pasta, potatoes, etc., including sugar, candy, and soda.
Getting into the range of 100-150 grams of carbohydrates per day can be effective. If you want to lose weight quickly, losing 50 grams per day can be extremely effective.
There is another great benefit of cutting carbs: it lowers insulin levels. This causes the kidneys to release excess sodium and water from the body, significantly reducing the weight of the stain and water.
SUMMARY:
Reducing your carbohydrate intake can reduce your appetite and lead to automatic weight loss (not counting calories or controlling portions). This leads to a significant reduction in water weight.
6. Taking time to get a good night's sleep and avoiding stress can improve the effectiveness of key hormones.
Sleep and stress levels are often overlooked when it comes to health and weight.
Both are incredibly important for your body’s optimal functioning and your hormones.
In fact, insufficient sleep is one of the most important risk factors for obesity. One study found that short periods of sleep increased the risk by 89% in children and 55% in adults.
Lack of sleep increases appetite and cravings, altering appetite hormones such as geroline and leptin, creating a biochemical tendency to gain weight.
Excessive stress can increase levels of the hormone cortisol, which is known to build up abdominal fat and increase the risk of chronic Western diseases such as type 2 diabetes and heart disease.
As a result, it is just as important to have time for a good night's sleep as it is to avoid unnecessary stressors in your life.
SUMMARY:
Lack of sleep and excessive stress can disrupt important metabolic hormones such as ghrelin, leptin and cortisol. Controlling these hormones will reduce your appetite and unnatural cravings.
7. Avoid eating stupid food without hindrance
One of the reasons why careless or confusing food causes people to gain extra weight.
It is very important to keep pace with your body and pay attention to the signs of hunger and fullness or significance.
Many people who gain weight or struggle with obesity eat habits or boredom instead of need.
This usually happens when people do something else at the same time, such as watching TV or browsing the internet.
Practicing mindfulness in these situations can be helpful. Mindful eating is a strategy that helps people differentiate between sensitive eating and actual hunger.
It involves chewing slowly and storing each bite, without paying full attention to what you eat.
Eating Mindful not only makes food more satisfying, it also reduces the risk of overeating and weight gain.
SUMMARY:
The main cause of weight gain and obesity is eating unhealthy foods or getting bored. Eating when you are hungry and eating without any hassle helps to check your waistband.
BOTTOM LINE:
You can lose a lot of weight without counting a single calorie by making a few simple changes to hormonal optimization, appetite reduction and metabolic speed.
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