Not eating enough protein, lack of sleep, drinking less water … makes the body tend to crave more than usual, affecting metabolism, difficult to improve weight measurement.
Lack of protein
Protein is the main component that forms cells in the human body, responsible for promoting the body’s recovery process and maintaining muscle. In nutrition, protein helps to increase satiety. If the amount of protein in the diet is not enough, you will easily feel hungry, or crave food. After the main meal, if you feel hungry, you can eat a little Greek yogurt with little or no sugar. Ripe bananas or beans also contain a small amount of protein, fiber to help you curb appetite, promote effective digestion.
Consuming only fiber, not enough protein can also make you work forever without weight loss.
Add a lot of seasoning
Adding too much spice to food will also stimulate appetite and add quite a lot of calories to the dish. Even when eating salad, you should also limit or choose simple, low-calorie sauces if you are aiming to lose weight. Should try to prioritize simple food processing, limited seasoning. The habit of eating bland, less spicy foods also helps the body to limit water retention, reduce edema and is beneficial to general health.
Sweets are one of the easiest foods to make you gain weight and lose control in snacking. When sugar is loaded into the body, the brain tends to be deceived, they see sweets as a reward, so the more you eat sweets, the more craving you will feel. Besides, sugar is processed very quickly, making you feel hungry quickly, and at the same time does not contain any nutritional value, so it does not create a feeling of fullness. Sugar is also one of the main factors that increase insulin production, causing fat to accumulate most in the lower abdomen – one of the most difficult places to lose fat on the body.
Sugar is not only abundant in confectionery, but also in fruit, fruit juice, starch… so you should pay attention to the dosage when eating these foods. According to WHO, the daily intake of sugar should only be about 35 g, but just consuming 4 g of starch is equivalent to 0.5 g of sugar.
Drinking enough water will help you reduce appetite, promote metabolism.
Lack of water
One of the top rules to help you manage your weight better is to drink enough water. Up to 70% of the body is water, when dehydrated, lack of water in the body will create an illusion that makes you think that it is hunger. Drinking about 2 liters of water a day will help you feel less hungry, while supporting smooth digestion, contributing to the elimination of toxins from the body. If you are bored when drinking only filtered water, you can add a few slices of cucumber, fresh lemon or mint leaves to make the filtered water more attractive and enhance the effect of detoxification, cooling, and reducing edema. for body.
The amount and quality of sleep affects weight just as much as diet and exercise. When you lack sleep, the stress hormone cortisol will increase, causing the body to crave more, especially for foods high in calories, starch, and bad fats. Not sleeping well, not enough sleep also negatively affects metabolism, easy to accumulate excess fat. Long-term lack of sleep also affects insulin levels in the body. Excess insulin makes you hungry faster and tends to store more calories as fat. This is not only a cause of weight gain, but also a prerequisite for type 2 diabetes.
According to Ngoisao
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