On average, people eat about 15 teaspoons of added sugar each day. This could be dangerous in a sense that its overdose may leads to severe health and mental issues. Since sugar goes by many names in ingredient lists, it can be very difficult to figure it correctly out that how much amount and what kind of sugar has been added to food which we are enjoying right there…click to read more about Sugar side effects
Minimizing your intake of added sugar is a great way to lose weight. Definitely if you do some real and practical changes in your lifestyle and eating habits.There are only two ways to manage weight in a serious manner, through exercising and eating healthy.Dear friends don't lose hope,must have clear and positive mindset,must go through this,A positive mindset for real success
ADD PROTEINS TO YOUR DIET
Protein rich diet can also help to lose weight by making you feel fuller for long time and reduce your appetite and cravings. Eventually they are as simple as eating but a high-protein breakfast or even sometimes snacks can have an incredible effect.
REPLACE SIMPLE CARBS WITH COMPLEX CARBS
Examples of complex carbs include:
Here are some examples of complex carbohydrates that are good for weight loss:
Simple carb foods to avoid
2. Baked treats Satisfy your sweet tooth with fruit, rather than baked goods full of simple carbs and added sugars which ultimately leads you to overeating and more sugar cravings.
3. Packaged cookies Bake your own favorite sweets and loved desserts using substitutes like applesauce or sweeteners, natural dates, resins and brown sugar or look for other mixes that contain more complex carbs.
4. Fruit juice concentrated with not only juices but try to include organic pulp in it.
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MORE FIBER INTAKE KEEPS YOU FULL FOR LONGER
Fiber are non digestible or sometimes slow digestible group of items present in different fruits,vegetables,grains and some times in meat. Mostly they are of two types Soluble and Insoluble fibers.
The Super Soluble fiber helps a lot in this concern because it dissolves in water and makes a gel-like compound in the human stomach and small intestines. This gel helps by slowing down the process of digestion and absorption of food, which can help you feel full longer. Soluble fiber is also known to lower cholesterol levels and help regulate blood sugar.Insoluble fiber does not dissolve in water. It adds bulk to stool and helps keep the digestive system healthy. Insoluble fiber can also help you feel full longer, but not as much as soluble fiber.There are several reasons why fiber helps you feel full for longer.Fibers are really magical in their functions.
It takes longer to digest. Fiber takes longer to digest than other nutrients, such as carbohydrates and protein. This means that you feel full for longer after eating a meal that is high in fiber. It takes up space in your stomach.This can help you feel full even if you are not eating a lot of calories. Thus it finally generates such hormones that make and feel you full for longer. When fiber is digested, it releases hormones such as cholecystokinin (CCK) and peptide YY (PYY). These hormones signal to your brain that you are full and that you should stop eating.
In addition to keeping you full, fiber has many other health benefits, including:Reduced risk of heart disease Reduced risk of stroke Reduced risk of type 2 diabetes Reduced risk of obesityImproved digestion
HEALTHY WEIGHT MANAGEMENT
If you are looking to feel fuller for longer and improve your overall health, it is important to include plenty of fiber in your diet.You can get fiber from a various natural resources of foods items, adding Fibrous fruits, green leafy and fibrous vegetables, whole legumes, and whole fiber rich grains.
HOT DRINKS AND SOUPS
Soups, play no doubt a terrific role to overcome your timed out cravings and unusual appetite. In one study, published in the journal people consumed the fewest calories on days when they ate soup rather than the same ingredients in solid form.
MOST TRENDING-INTERMITTENT FASTING
During fasting periods, you may consume zero calories, or you may consume small amounts of calorie-free beverages such as water, black coffee, or tea. The goal of IF is to extend the time between meals and allow your body to burn stored fat for energy.Read it out for Intermittent Fasting
IF has been shown to have a number of health benefits, including weight loss, improved blood sugar control, and reduced risk of chronic diseases such as heart disease, stroke, and cancer. Although, it is very much important to observe that IF is not a spell potion that works in blinking of an eye and it is not even suitable for everyone.
STAY ACTIVE WITH EXERCISES AND FAVORITE WORKOUTS
MUST GET COMPLETE AND ENOUGH SOUND SLEEP
Quality sleep is essential for weight management. Poor sleep makes weight loss grueling. And weight loss achieved on insufficient sleep is a Pyrrhic victory because it stems from muscle tissue loss; body fat is retained.
One analysis of 20 studies including 300,000 people found a 41% increased obesity risk among adults who slept fewer than 7 hours per night. In contrast, sleep was not a factor in the development of obesity in adults who slept longer (7–9 hours per night) A lack of sleep may affect the body’s regulation of these neurotransmitters.