‘If You Are Tired Of Starting Over, Stop Giving Up’
1. Drink more water
A lot of studies say that drinking water is good for weight loss. Hydration is really important for many factors that play a role in weight loss, including digestion and muscle function.
In the first place, water is an appetite suppressant, that means that if the stomach is full, the brain sends signals to the brain to stop eating. So water can lead to a feeling of fullness and help you eat less. Also, you might think that you are hungry when you actually are thirsty. Try drinking a glass of water before reaching for any snack.
In addition, some studies indicated that water increases calorie burning, especially cold water because the body consumes energy to warm it up.
Another important fact about water is that it reduce liquid calories intake, which is amazing considering how easy it is to accumulate them by drinking soda, juices, sweetened coffee or tea, sports drinks or alcoholic beverages. Removing even just a few of the drinks that contain calories with water or some other beverages without calories, like unsweetened tea, will have long-term benefits for weight loss.
So stay hydrated! Water is an essential factor and the body cannot properly metabolize stored fat and carbohydrates without it.
2. Sleep better
Studies have found that poor sleep usually has bad results on weight gain and it has a higher likelihood of obesity. For example, University of Chicago found out that just four days of sleep deprivation can lead to diminishing your body’s ability to properly respond to insulin.
Poor sleep can also increase your appetite. This happens because of its effect on the hormones that signal hunger and fullness (ghrelin and leptin). Ghrelin is a hormone released in the stomach and it signals hunger in the brain. Before you eat the levels are high (when the stomach is empty) and after you eat the levels are low. Leptin is released from fat cells and it suppresses hunger and also signals fullness in the brain. When you don’t have an adequate sleep, your body makes more ghrelin and less leptin. That makes you feel hungry and have an increased appetite.
So, if you are trying to lose some weight, the amount of sleep and it’s quality may be just as important as your diet and exercises.
3. Be aware and control how much you are consuming
Weight loss mainly happens when you consume more calories than you eat.
What is a calorie? It is a unit that measures energy and it is usually used to measure the energy that food and beverages have. In order to lose weight, you have to eat fewer calories than your body burns each day.
You can try this calculator to see how much you should consume per day, then start using an app to enter everything you eat (or write it down) and make sure you have a calorie deficit at the end of the day.
Beside these tips, try to exercise regularly, create your own healthy eating habits, be patient and the results will come 🙂