Drink More Water for weight loss exercise
Pound loss and maintaining healthy weight can be difficult with age. A small increase in calorie intake, combined with less physical activity and hormone shifts, can add weight gain over time, making us vulnerable to age-related conditions such as cardiovascular disease, diabetes, and fatty liver disease.
While many weight loss approaches aim to reduce some of our diet components (reduce fat, carbohydrates, or overall glycemic index), a leading nutrition researcher says a very effective approach involves an increase in the intake of one of the most basic food ingredients: water.
We choose with weight, not calories
Back in the late 1990s, rolls and colleagues found an interesting aspect in the way most people consumed food days today. Instead of choosing items that offer the same amount of energy (in calories) in their regular food, the researchers found that most people eat with the weight of food and the same day. It was established in the Laboratory of Rolls, where the selection of subjects was weighed before and after the exam.
Such findings are valuable because they suggest that people try to lose weight or maintain a healthy weight can “deceive” themselves to be satisfied with fewer calories, during what weights they are consuming remain constant.
weight loss exercise
The next study is confirmed this is true. For example, the subject brought to the food laboratory for weekly lunches unconsciously offer pasta dishes from different calorie content. One week they have typical meat and tomato sauce, while the next they have dishes containing 12% to 24% fewer calories, achieved by replacing porridge or chopped vegetables (high water content, low calories) for some pasta.
Why not just drink more water?
It seems that the digestive tract handles water differently depending on whether you drink it or put it in the dish, “he said.” Water bound into food takes longer to get out of the stomach, there are more swallowing, and because portions can appear large, there are also visual cues that affect a sense of satiety, or satisfaction. “
Even better, the roll shows, looking for the best water-rich food leads you to a type of nutrient solid choice like fruits and vegetables that you must consume, as part of a healthy and balanced diet. In addition, he said, adding more products to your plate will make the portion remain large and satisfying.
The best way to “eat your water”
You can “eat less to eat less” by trying this food trick:
- Start every meal with a salad or low-calorie soup, both of which have been shown to reduce the number of calories consumed later in food.
- Exchange non-boobs vegetables for some grains in your favorite dishes or recipes.
- Limit meat and grains so that each of them occupies no more than a quarter of your plate (the meat must occupy a quarter and seeds will occupy a quarter of your plate).
- Aim to fill in your half plate with vegetables prepared in a way that keeps their calorie content low (steaming, sauteed, or microwave).
- Try adding the second or third vegetable section for larger variations, rather than increasing the number of single vegetables.
- Try a small portion of healthy food, such as high water fruits (melon or beri) at the end of the food in the dessert place.
Another smart tip is to choose food which is naturally higher in water. You will find many fruits and vegetables is a good choice, including:
- Peppers (sweet)
- Japanese cucumber