Scientifically Proven Ways to Lose Weight
The combination of a hectic everyday life and a healthy lifestyle does not seem like an easy task to achieve. Losing weight is a long and difficult process, during which you can make plenty mistakes and quickly lose motivation. The secret of succeeding is in the identification of important factors influencing weight loss, which can become an easy routine to follow. Many experts have done studies on weight loss strategies and have scientifically proven their results.
Protein and weight loss
Weight loss is related to controlling energy intake and expenditure, but this does not mean that in order to lose weight, you need to go on a hunger strike. The key to success is knowing the components of the food that you need to limit completely, partially or increase. Protein is certainly not among the nutrients that need to be reduced during weight loss. There are even several diets that are based on increased protein intake.
Digestive proteins burn more calories than fats or carbohydrates. This phenomenon is called the thermal effect and means that in order to absorb proteins, it is necessary to produce more energy by burning calories. Proteins increase the level of satiety hormones (cholecystokinin, GLP-1 hormones) and decrease the level of hunger hormone (ghrelin). By improving burning and regulating the hormones that control appetite, you lose weight, even if you haven’t started exercising.
Stress and weight loss
Stress, emotions and overall mental condition affect a person’s physical condition and weight regulation. The stress we are exposed to on a daily basis is in fact the cause of many diseases and complications.
Stressful situations provoke an acute reaction. This is an impulse for the body to react to the threat. During the preparation of the body, two hormones are released – adrenaline and cortisol.
Adrenaline is a hormone, whose secretion is accompanied by an increase in heart rate, increase in blood pressure or weight loss. However, this does not mean that you have to be exposed to stressful situations to lose weight. The increase in adrenaline from time to time is not a problem. The problem arises with frequent increases in adrenaline levels. This often happens in people with obesity and untreated sleep apnea. Difficulty breathing at night causes increased production of adrenaline, which can lead to high blood pressure.
Cortisol is a hormone that has a significant effect on weight regulation. Cortisol imbalance affects thyroid function and blood sugar levels by acting on the hormone insulin. Increased doses of cortisol make the cells resistant to insulin, which reduces the absorption of sugar from the blood. This condition can lead to insulin resistance, pre-diabetes, or type 2 diabetes. Fluctuations in cortisol levels can be due to several factors, such as lack of sleep, fatigue, skipping meals, or increased carbohydrate intake.
During a stress response, the body focuses on resolving the situation and slows down digestion. This may be accompanied by stomach pain, diarrhea, constipation or heartburn. With chronic stress, problems can lead to serious health complications, such as irritable bowel syndrome.
Green tea and coffee
In order to lose weight, in addition to diet, hydration is also important. Of course, you should avoid consuming sugary drinks. If you add coffee and green tea to your daily fluid intake, you will definitely find it beneficial.
Green tea is a source of polyphenols, which can be classified as antioxidants with a positive effect on proper digestion. One of the important polyphenols that belongs to the category of catechins is EGCG (epigallocatechin gallate), which has the ability to reduce the absorption of fat in the body. EGCG can have a positive effect on weight loss when consumed with caffeine, which is contained in green tea. A long-term comparative study indicates that 2 cups of green tea a day has an effect on fat reduction and total weight.
Coffee is one of the most popular stimulants because of its caffeine content, which can stimulate better physical performance if consumed before a workout. Coffee is full of antioxidants similar to green tea. Some studies confirm that caffeine improves metabolism and fat burning. Caffeine slows down the breakdown of glycogen and stimulates the body to prioritize fats as a source of energy.
Bottom line is, coffee and green tea are extremely affordable and have a significant impact on health and weight loss. If you are a fan of coffee and green tea, do not hesitate to drink them without any worries.