Eating more fruits and vegetables is a generally a good idea, but this alone isn’t likely to help you lose weight, a new review of studies suggests.
In the review of 12 studies, increasing consumption of all types of produce not just fruits and vegetables was associated with weight loss. But there was one exception: potatoes, which are often shunned by dieters because they’re considered high in calories and carbs, didn’t seem to have an effect on body weight. Know more interesting about build a better butt in a week.
The findings, published Wednesday in the journal PLOS Medicine, contradict many popular diets that encourage people to eat less of some foods or avoid them altogether (think low-carb diets).
1. Eat Slowly
Eating slowly is a great way to learn where your body cues are telling you that you’re full. I used to eat quickly when I was in a hurry, but I’ve learned that eating slowly is one of the best ways to get full faster before over-eating. That’s because when we eat too fast, we don’t give our body any time to recognize the feeling of being full, and it keeps on eating more until it’s too late.
2. Exercise
Losing weight and getting fit can be difficult. But if you’re looking for some simple steps to kick start your weight loss journey, try these. Know more about Exercises to Reduce the Cankles.
1. Walk more
Walking is one of the best exercises for weight loss — and for good reason. It’s free, easy to do almost anywhere, and it burns calories.
2. Cut down on takeaways and convenience foods, which are usually high in fat, salt and sugar
If you’re planning to lose weight, you don’t need to completely cut out your favourite foods – that’s a recipe for disaster! But by cutting back on unhealthy food such as takeaways, cakes, biscuits and fizzy drinks, which are high in fat, salt and sugar, you’ll be able to create a calorie deficit which will help you to lose weight safely.
3. Cut down on alcohol
Alcohol contains a very large amount of ‘empty’ calories (that is, calories with no nutritional value). These empty calories contribute towards your daily calorie intake but don’t provide any nutritional benefit. Cutting down on alcohol can help reduce your waistline as well as your risk of cancer and cardiovascular disease.
3. Green Tea
Green tea is one of the most well-known types of tea, and is linked with many health benefits. It’s also one of the most effective teas for weight loss. There is substantial evidence linking green tea to decreases in both weight and body fat. Studies suggest that the flavonoids and caffeine in green tea can help elevate metabolic rate, increase fat oxidation and even improve insulin activity. One review also showed that green tea may inhibit the formation of new fat cells, which helps prevent weight gain.
Summary:
Green tea has been shown to help with weight loss by increasing metabolism and fat burning, as well as decreasing fat absorption.
4. Eat More Fruits and Vegetables
Fruits and vegetables are extremely healthy, weight-loss-friendly foods. They have several properties that make them perfect for a weight loss diet. In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.
Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.
