Are you ready to question everything you have been told about convetional weight-loss tips and diet rules?
Here are 7 over-looked, but science-backed ways to lose weight. Some you may not have heard about before, but some are are a bit more interesting.
7 Strange Diet Rules Backed by Science:
1. Chew More
Are you looking for an effortless and no-sacrifice way to lose weight? According to study that was published in the Journal of the Academy of Nutrition and Dietetics, chewing your food more thoroughly may help you lose weight.
Researchers found out that study participants were able to reduced their food intake the more they chewed. Although the researchers are not certain what the correlation is, one theory is that chewing more causes people to eat much more slowly.
This makes sense because when you slow your pace and chew more, it allows your brain to register fullness, therefore lowering the odds that you will go back for second or third helpings. In time, consuming less at each meal can add up to serious weight loss.
2. Consume Carbohydrates to Get Lean
Here’s the truth, Ignore the outdated “carbs are evil“ diet rules. Your body needs carbohydrates.
If you completely remove this important nutrient from your diet, you could experience a down-regulation of the hormones that control fat loss. This will make it harder to have the lean and sexy body you want.
A good general rule to remember is to, Eat more carbohydrates on the days you are active and fewer carbs on the days you are sedentary. Also, make sure most of your carbohydrates are coming from whole foods such as vegetables and fruits.
3. Eat Fun-Sized Chocolates
Does your love for chocolate hindering your weight loss? Well, this news might help, and it does not involve avoiding chocolates.
According to a Swedish study, filling your pantry with individually wrapped sweets, such as Hershey’s Kisses and fun size candies, instead of loose chocolate can subconsciously help you to eat less.
During the study, the researcher presented the participants with both unwrapped and wrapped chocolates. The participants consumed nearly 30% less when the sweets were wrapped individually.
Why? The researcher thinks it may be because when something is perceived as difficult to consume, people are less inclined to eat it.
4. Exercise Without Eating
If you do a high intensity exercise, there is nothing worse than feeling sick to your stomach because you felt forced to eat before your workout. There is a lot of science that showed eating before a workout is important, but “before a workout“ is a much wider time range than one might think.
Research that was published in the International Journal of Sport Nutrition and Exercise Metabolism found that the protein you eat digests anywhere between 1 gram per hour and 10 grams per hour. Therefore, if you have a meal consisting of 25 grams of protein, that meal could last in your system for at least 25 hours.
Also, sleep patterns and hydration level play a significant role in performance, therefore, make sure you are well rested and have plenty to drink. Also, eat when it feels best for your body, even if it means a small meal or with no meal at all.
5. Fast to Lose Weight
Any diet that ask you not to eat at all is not a diet, it’s starvation. There is a difference between withholding what the body needs and in reprogramming your body, so you can control your hunger and let the body recharge.
The idea of fasting is not weird. In fact, you do it every night when you sleep, which is a time that that is vital for optimal health.
When done the right way, fasting can actually help your body to burn fat, to recharge, and stay healthy. You have probably heard of cleanse diets that supposedly helps to rid your body of toxins, therefore improving the functioning of your internal organs, and helping you age better.
Researchers at the University of Utah found that participants who fasted just 1 day per month were 40% less likely to suffer from clogged arteries. While there are variouways to fast, the important thing is that you should not feel forced to eat if you are not hungry.
Short but daily fasts for 12-16 hours, or a once-per-week daily fast can have health benefits. This will teach you to separate thirst or boredom from genuine hunger.
6. It’s Okay to Have a Big Dinner
Most people think eating after dark is the cardinal sin of weight loss. But this is not right.
Italian researchers compared eating earlier in the day or around 10 a.m., to eating later in the day at around 6 p.m. In the study, there was no difference in weight (pounds) lost, but the late eaters lost more fat.
Many follow-up research concluded the same thing, timing does not matter. The statement from University of Oregon researchers summarized it up well: “Eating too many calories causes weight gain, this is regardless of when you eat them.”
You will not become fat by eating at night, this will only happen if you over-eat at night. If you are aware of how much you should be eating at any given day, you can place those calories in whatever diet works best for your body.
7. Smell Your Fruit Basket
Studies have shown that smelling fresh bananas, green apples and pears can help curb appetite and make sugary desserts less appealing. Scientists said, this may be due to the fruit scents, which make you subconsciously think about making healthier and better choices.