Keys To Lose Weight Without Starving Yourself
Did you know that there are crucial keys to losing weight without starving yourself? You’ve probably already broken your New Year’s resolutions several times, but there’s still hope!
The main problem is that most diets are very restrictive and almost starve us. However, doctors and nutritionists among others have really studied this topic and have shown that there is a better way to go about it.
Numerous types of diets, workouts, and weight loss tools are available. Specialists estimate that nearly 40% of the world’s population is overweight and obesity has tripled globally since the 1970s.
This is not only a problem on an aesthetic level, but has become a health problem worldwide. That is why in this article we explain how you can lose weight without starving yourself.
The importance of losing weight
Currently, the number of overweight people is very high and it continues to increase steadily. This is because in recent years we have adapted to a sedentary lifestyle and eat a diet rich in ultra-processed foods and fast foods that are high in fat.
As much as health campaigns try to raise public awareness, most people see overweight as only an aesthetic problem. However, it is much more serious than that. Both overweight and obesity are a health problem.
Both conditions are related to metabolic problems and diseases. Researchers have shown that overweight people have a higher risk of diabetes and a much higher risk of cardiovascular disease. This is stated in an article published in Circulation Research magazine .
For all these reasons, it is important to find a diet that allows us to lose weight. But it’s not just about losing weight, it’s also essential to maintain weight afterwards and avoid the dreaded yo-yo effect. In much the same way, it is important to combine a good diet with regular and daily exercise.
How can you lose weight without starving yourself?
In order to lose weight without being hungry, the aim is to find foods that increase the feeling of satiety, but that do not contain too many calories. For example, eating an apple is not the same as eating a chocolate bar. The apple contains fewer calories and has more volume, so is more satiating.
That’s why it’s important to include fiber-rich foods in your diet in the first place. They stay in the digestive system longer before being digested. That’s why it takes longer for hunger to hit us again, according to a study published in the journal Advances in Nutrition .
In addition, these foods are usually quite large with a limited number of calories, as we have illustrated with the apple and the chocolate bar. All kinds of fruits and vegetables provide us with vitamins, improve intestinal transit and increase the feeling of satiety.
On the other hand, we also need to reduce fat intake and increase the amount of protein in the diet. Incorporating low-fat meats, such as chicken, turkey, or certain types of fish, can help you lose weight without going hungry.
There are other aspects that we can take into account, such as the glycemic index. This is a parameter that measures how quickly a food raises blood sugar. In other words, if a food has a low glycemic index, the blood glucose spike will be lower.
This is important because it is also directly related to the feeling of hunger and satiety. Plus, it’s super important in people with type 2 diabetes who, as we mentioned earlier, have a disease related to their excess weight.
Optimize your diet to lose weight without starving yourself
Losing weight without starving yourself is possible. To do it correctly, the ideal way is to always consult a nutritionist or a doctor. In addition, diets should be combined with exercise and should be approached as a lifestyle, not an incidental thing.
Any balanced diet should include fruits and vegetables. We also need to drink enough water, about 1 to 2 liters per day. You need to consider the calorie content of foods and the satiety they can provide when preparing a diet.
