5 “Simple changes” for effective weight loss

Losing weight doesn’t require drastic changes but can be simplified by incorporating healthy daily habits.

According to the “Times of India” newspaper, here are 5 effective steps to support your efforts:

Increase Proteins 

Eating a protein-rich breakfast, such as eggs or yogurt, can reduce the desire to eat later in the day and help you feel full longer. A study published in the American Journal of Clinical Nutrition showed that a protein-rich breakfast reduces hunger compared to a carbohydrate-rich breakfast.

Water Before Meals 

Drinking a glass of water before each meal can help reduce weight by 44% over 12 weeks, as water fills the stomach and reduces overall calorie intake.

Whole Foods 

Eating fruits, vegetables, and whole grains instead of processed foods can reduce calorie intake and contribute to weight loss.

Physical Activity 

Adding daily physical activity, such as walking or climbing stairs, can improve metabolism. The Centers for Disease Control and Prevention recommend 150 minutes of moderate aerobic activity per week.

Sleep 

Adequate sleep plays a crucial role in weight control. A study in the Annals of Internal Medicine showed that people who sleep 8.5 hours a night lose more fat compared to those who sleep 5.5 hours.