Eggs do not increase bad cholesterol (Mohamed Rasfan/AFP)
It’s a mistake to assume that the only reason people gain or lose weight is because they are CaloriesYou can do a lot and adopt new habits that help achieve our goal. Below is a tour of some habits that can help us.
Eggs for breakfast
Two separate studies have shown that eating eggs in the morning (versus a bagel breakfast) can help Fat lost. A study was conducted on 152 overweight people, divided into two groups, the first group ate eggs, while the second group ate bread. After 8 weeks, the egg group lost 65% more weight than the bread group, with a greater reduction in BMI of 61%, waist circumference of 34%, and body fat percentage of 16%.
Eggs are among the healthiest foods in the world. Although it is high in cholesterol, studies show that it does not raise bad cholesterol (LDL) and lead to heart disease as once thought.
Smaller plates
The brain decides whether to eat or not. It is possible to trick the brain into thinking that you have eaten more food by using smaller plates and feeling more satisfied, even if you eat fewer calories: the larger the plates or bowls, the less the brain thinks the person has eaten.
More protein
There is a lot of evidence that protein can boost Burn fatIt helps to increase muscle mass, reduces the feeling of hunger and increases the feeling of satiety, which helps to lose weight naturally. Studies show that increasing your intake of proteins, such as meat, fish and eggs, can automatically lead to weight loss, even when you eat food to the point of satiety, because your body spends more calories digesting and using them. protein than the body spends digesting fats and carbohydrates. In one study, increasing protein intake to 30 percent of calories resulted in participants eating 441 fewer calories per day.
Few calories
Studies show that people who eat low-calorie foods, such as those with a high water content like vegetables and some fruits, lose more weight than those who eat high-calorie foods. In one study, women who ate soup (low-calorie) lost 50 percent more weight than women who ate a high-calorie snack.
enough sleep
Inadequate sleep is one of the biggest risk factors for obesity. One study showed that short sleep durations increase the risk of obesity by 89% in children and 55% in adults. Lack of sleep leads to a disruption of satiety hormones (leptin) and an increase in hunger hormones (ghrelin), which leads to an increased desire to eat and thus causes weight gain.
Excessive stress leads to increased levels of the hormone cortisol, which increases the accumulation of fat in the abdomen and increases the risk of chronic diseases, such as type 2 diabetes and heart disease. Therefore, it is very important to set aside time to sleep well and avoid daily stress.
Eat without distractions
Eating food or snacks out of boredom is a major cause of weight gain and obesity. Many overweight people eat out of habit or out of boredom, rather than eating out of hunger. This often happens when eating while watching TV or browsing the Internet, so it is recommended that you stay away from all distractions while eating.
