Losing weight without necessarily dieting is possible! This theory is supported by Michael Greger, author and founder of NutritionFacts.org, who says that weight loss is absolutely possible thanks to science. He reiterates this in his book published on December 10, entitled: Basic Health Science and Permanent Weight Loss! Five of these scientifically based weight loss strategies are detailed by the author in his book.
Drink water before eating
Drinking water is a natural metabolic enhancer and works best! "Drinking a glass of water four times a day helps eliminate almost 100 extra calories. Even better if it's cold water, which further boosts metabolism as the body has to work to bring the fluid back to body temperature," he says. Greger. Moreover, let us not forget that water has a natural filling effect on the stomach.
Choose an "intelligent" antipasti
Sitting at a table and starting with an apple, a non-spicy salad or a vegetable-based liquid soup is a great starting point to control calories. This strategy always works if you limit yourself to the quantity or your preferences! Because a team of researchers have conducted a study to confirm this! One group of people consumed pasta and another group of salads as a start. The first group started with 900 calories, and the second with 200 calories. And by the end of the study, those who ate salad and apples before the meal had consumed 300 fewer calories in total than those who ate pasta or loaded foods.
Use apple cider vinegar
Acidic substances are known to help stabilize blood sugar levels. "Vinegar has been used in medicine since ancient times," writes Greger in his book. In fact, before the advent of glycemic drugs, it served as a popular remedy for diabetes. For weight loss purposes, this is important because the level of blood sugar that fluctuates is the reason that, in one day, it can cause us to abandon healthy habits to get into the abundant or unhealthy diet.
Never eat in front of a screen
A simple gesture: eliminate any kind of screen during the meal. "Don't eat while watching TV or using your phone because distraction drives you to eat more," the author points out. One of these studies found that men and women who ate while watching TV consumed on average a slice of pizza compared to their non-screen counterparts. A similar study also analyzed the dinner of radio-listening subjects. The result: they ate up to 77% more sweet foods than those who ate quietly.
We are all in constant struggle with time, with pace, with almost everything to do with our lives! But, remember something! It takes a full 20 minutes to consume a meal and this is so essential. "Studies have shown that no matter how long you chew on food, having extra time to eat can lead to reduced calorie intake," writes Greger. 20 minutes of dedication to each meal allows you to naturally achieve a sense of satiety by getting up from the more saturated table, but having actually eaten less.