Report: Home Cooking, Clean Kitchens and Eating Without TV Contribute to Long-Term Weight Loss
Feb 08, 2017 05:36 AM EST
While slashing calories from your diet on a regular basis does not guarantee an immediate drop in the scale, it can effectively contribute to weight loss especially if one manages to practice consistency. From mindfully planning one’s breakfast to being particular with drinks, getting rid of excess calories can have a strong impact on weight loss and overall health.
In a report by Time, fiber was highlighted as the main component for breakfast. Going for high-fiber cereal during breakfast can help make individuals feel full almost immediately and eat less during the day, contributing to weight loss. Based on a study published in the Annals of Nutrition and Metabolism, people who consumed oatmeal took in 31 percent fewer calories compared to those who went for sugared corn flakes.
Fitness and weight loss advocates have also asserted that getting rid of at least one can of artificially-sweetened beverage, such as soda, per day can help cut back 150 calories. By switching to sparkling water and adding fruit to one’s drink for extra flavor, he or she can directly cut back on sugar.
To consume plain coffee or tea has also been proven effective for weight loss. A study in the Public Health journal found that participants who drank plain black coffee consumed at least 69 fewer calories per day than those who added sugar and cream to their drinks. Those who drank plain tea without the extras consumed 43 fewer calories per day.
During the day, weight loss can be more associated with meals and snacks that are packed with protein, such as lean meat, protein, soy and dairy. These food products can stop people from feeling hungry several times of the day and from craving for sweets or fast food. Even salads should be carefully laid out; to achieve weight loss, one should steer clear from high-calorie ingredients such as cheese, bacon and croutons, and put in more vegetables.
Home cooking is also a great help for calorie-conscious people as it can aid in making healthier choices and having more control over what is combined in one’s meals and snacks. In relation, even a clean kitchen can indirectly contribute to weight loss. If a kitchen is less cluttered and more organized, maintaining a good diet can be kept under control. On the other hand, it has been previously found that women with a messy kitchen tend to consume more unhealthy food options, such as cookies and chips, compared to those with clean spaces.
Finally, eating meals with no distractions is ideal. People who watch television while consuming snacks or dinner may end up overeating. Weight loss would be harder to control when entertainment is available during meals. Not only are people unable to focus on their portion sizes, but one’s brain may not entirely process the fact that he or she has eaten at all, thereby setting off triggers for hunger sensations.