Here are 5 easy steps to lose weight:
1. Add Eggs to Your Diet
Eggs are the ultimate weight loss food. They are cheap, low in calories, high in protein and loaded with all sorts of nutrients. High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein.
Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day.
2. Spice Up Your Meals
Chilli peppers and jalapenos contain a compound called capsaicin, which may boost metabolism and increase the burning of fat. Capsaicin may also reduce appetite and calorie intake.
3. Take Probiotics
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with weight loss.
Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight.
Probiotics may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat while reducing appetite and inflammation. Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss.
4. Get Enough Sleep
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain. Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children.
This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
5. Eat More Fiber
Fibre-rich foods may help with weight loss. Foods that contain water-soluble fibre may be especially helpful since this type of fibre can help increase the feeling of fullness. Fibre may delay stomach emptying, make the stomach expand and promote the release of satiety hormones.
Ultimately, this makes us eat less naturally, without having to think about it. Furthermore, many types of fibre can feed the friendly gut bacteria.
Healthy gut bacteria have been linked with a reduced risk of obesity. Just make sure to increase your fibre intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhoea.