numerous nutritionists and health aficionados have repeated time and time to eat less and move more. this is based on the science behind weight loss.<\/p>\n
this is because of the assumption that calories are in control of whether we lose weight or gain it.<\/p>\n
unfortunately, this just isn’t the case.<\/p>\n
there are many different foods, including supplements that affect not only hunger but hormones in our bodies.<\/p>\n
not to mention that calories are complex and unique and are not all considered equal.<\/p>\n
the good news is, there are various ways to shed some pounds without even having to count a single calorie. here are six proven ways to support weight loss without calorie counting.<\/p>\n
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if you use small plates you may find yourself eating less<\/h2>\nyour brain is a vibrant and complex organ.<\/p>\n
as mysterious and powerful as it is, simple lifestyle habits easily trick the brain.<\/p>\n
eating behaviors are one such habit, and the brain is the part of the body that decides whether we should eat or stop eating.<\/p>\n
according to the american journal of preventive medicine<\/i><\/a>, there is something you can do to trick your brain into thinking your body is taking in more food than you are.<\/p>\n
this trick is only using small plates, the international journal of obesity<\/i><\/a> reports.<\/p>\n
counting calories has gotten a bad wrap over the years. with today\u2019s new and exciting weight-loss apps, like noom<\/strong><\/a><\/a>, you can easily note what you\u2019re taking in so you know better what you need to burn off to lose weight.\u00a0<\/span><\/strong><\/p>\n
eat more high-fiber foods to make yourself feel fuller while taking in less calories<\/h2>\n
according to obesity<\/i><\/a>, another way to accomplish satiety while taking in fewer calories is to consume foods that are rich in fiber and have low energy density.<\/p>\n
this means eating food that contains high amounts of water content like specific fruits and vegetables, the american journal of clinical nutrition<\/i><\/a> reports.<\/p>\n
research in the international<\/i> journal of obesity and related metabolic disorders<\/i><\/a> claims that there have been well-documented studies pointing out that those who eat less energy-dense foods will experience more weight loss than those who don’t.<\/p>\n
as a study in obesity research<\/i><\/a> states, one study has shown that a woman who ate low-density energy soup experienced 50% more weight loss than women who consumed low energy snacks.<\/p>\n
according to the ada journal<\/i><\/a>, soluble fiber is broken down by bacteria within the digestive tract to create a fatty acid called butyrate. this fatty acid has strong anti-obesity activities.<\/p>\n
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<\/p>\nscience behind weight loss – substitute grains at breakfast<\/h2>\nthat’s right, making a simple change to your breakfast could be an excellent way to lose some weight.<\/p>\n
there have been studies showing the benefits of consuming eggs at breakfast in comparison to eating grain-based foods like bagels.<\/p>\n
this could trigger weight-loss without you even thinking about it.<\/p>\n
according to research in the journal of the american college of nutrition<\/i><\/a>, one study showed 30 obese women who consumed either eggs or bagels for in the morning, with the eggs group taking in fewer calories at lunchtime and for the remainder of the day.<\/p>\n
another study of international journal of obesity<\/i><\/a>, pointed out the importance of eating eggs in the morning by splitting two groups of women (both groups were on a weight-loss diet) and giving one group eggs while the other group consumed bagels.<\/p>\n
eggs are incredibly healthy and up there regarding the healthiest foods on the planet.<\/p>\n
cooking eggs are easy to do and don’t take more than a handful of minutes.<\/p>\n
eggs are relatively low in calories and fat, especially when you use an egg substitute of egg whites. keep track of the calories you\u2019ve cut by making the switch from that bagel to eggs with a clinically-proven weight-loss app like noom<\/strong><\/a><\/a>.\u00a0<\/span><\/strong><\/p>\n
higher intake of protein could decrease appetite, help build muscle and elevate fat burning<\/h2>\nsome individuals out there think protein drains calcium from the bones.<\/p>\n
this just isn’t true at all.<\/p>\n
the science behind weight loss disproves this notion, stating that protein can elevate fat burning, decrease appetite, and ultimately lead to weight-loss.<\/p>\n
according to a study in the journal clinical science<\/i><\/a>, there are studies out there that prove that protein, more than any other macronutrient, enhances metabolism.<\/p>\n
there have been studies showing that a 30% elevation of protein could trigger an automatic reduction in caloric intake up to 441 calories daily, the american journal of clinical nutrition<\/i><\/a> reports.<\/p>\n
according to information in the international journal of obesity and related metabolic disorders<\/i><\/a>, because of the “full” feeling you get following a meal containing protein, you could experience “autopilot” weight-loss by just adding protein to your diet.<\/p>\n
protein is a fantastic way to gain muscle, as well.<\/p>\n
muscle tissue is always active on some level, burning calories even when you are sitting around the house, research in the american journal of physiology<\/i><\/a> states.<\/p>\n
eat meat whenever you can, in moderation, with every meal.<\/p>\n
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<\/p>\nsleep well and steer clear of stressful situations<\/h2>\n
as research in endocrinology and development<\/i><\/a> claims, when talking about weight-loss and calorie intake, the factors often left out in the cold are sleep and stress.<\/p>\n
both of these are magnificently essential for your body’s hormones.<\/p>\n
not getting enough sleep is among the strongest factors for gaining weight, says the science behind weight loss. with shorter sleep times elevating obesity risks in children by 89% and in adults by 55%, research in sleep<\/i><\/a> states.<\/p>\n
a study in the international journal of obesity<\/i><\/a> also says that less sleep per night is directly related to excess body fat.<\/p>\n
according to psychoneuroendocrinology<\/i><\/a>, stress can also play a part in the elevation of a hormone called cortisol, which is guilty of promoting the storage of fat – around the belly.<\/p>\n
and no, this doesn’t mean you should avoid going to work by sleeping all day.<\/p>\n
getting better sleep is just one lifestyle change that can help with weight loss. noom<\/strong><\/a><\/a>, a clinically-proven weight-loss app, supports your healthy lifestyle changes and helps connect you with new changes so you lose weight and keep it off.\u00a0<\/span><\/strong><\/p>\n
the science of weight loss: shaving carbs off your diet<\/h2>\npossibly saving the best for last here, as your sure-fire way to lose weight without counting a single calorie would be to decrease your intake of carbohydrates, says the science of weight loss.<\/p>\n
according to a study review in the journal obesity<\/i><\/a>, studies are showing the importance of this, observing participants who ate fewer carbs, automatically losing weight with minimal effort.<\/p>\n
your best bet for carb-cutting would be to eradicate all of the food sources that contain the most carbohydrates, like pasta, potato products, bread, and so on, the american journal of clinical nutrition<\/i><\/a> reports.<\/p>\n
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