Some studies show that drinking water can help reduce calorie intake, making weight management more effortless. 3) Stay Hydratedĭrinking plenty of water has been associated with weight loss by increasing metabolism and supporting mitochondrial health. Individuals who struggle with obesity can benefit from learning how to independently judge portion sizes when seeking to lose weight. Studies have shown that exposure to large portions can lead to weight gain, so focusing on how much food is on your plate is essential. While this may seem obvious, nutritional information on products can sometimes be misleading or difficult to interpret. If you’ve struggled with your weight while eating a nutritious, whole food diet, your portion sizes might be why you haven’t seen the number on the scale decrease. Focus on including high-quality sources in your diet, such as chicken breast, fatty fish, plain Greek yogurt, tofu, and tempeh for optimal blood sugar response. Keeping your glucose regulated is vital for weight management since insulin resistance may lead to weight gain over time. Pairing carbohydrates with protein can also help to curb glucose spikes when eating, which is especially important after a fast since the protein helps slow the release of glucose from the carbohydrates into your bloodstream. It may even help with diet quality in individuals with obesity. Breaking your fast with a source of high-quality protein has been shown to help with satiety and blood sugar management.
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