During exercise your body uses up most
of its available carbohydrates for energy and replaces them over the next 24
hours. In the mean time, it begins to break down your fat storage
for basic functions such as walking, talking and even sleeping.
Don't skip meals. Especially breakfast.
We've explained in our last video the
science behind appetite. When you starve yourself, your body and brain create
intense urges to eat high-calorie foods as opposed to healthy options.
Breakfast specifically helps to keep
blood sugar and hormone levels regular and gives your metabolism a boost to
burn more calories through the day. Adding more protein and low fat dairy to
your diet helps as well.
Protein induces a large release of the
chemical PYY, which goes to the brain and suppresses hunger signals. 0:58
Simply adding 10% more protein to your food can keep you full much
longer.
Low fat dairy on the other hand
contains calcium which binds to other fats you've eaten
and creates a soup like substance which
can't be absorbed.
Instead, your body excretes this soup
and with it more of the fat you've consumed.
Speaking of soup, it's perhaps one of
the best kept diet secrets.When you drink a glass
of water with your meal, the fluid is easily absorbed before your food is
digestid
which quickly brings down the stomach
size making you feel hungry.
1:27
Take that same meal and puree it in a
blender and the fluids have a much harder time being absorbed quickly this
means your stomach stays expanded, making you feel full for longer.
Count your calories. Studies show that
people who actively document their food intake by using a journal have drastic
improvements over those who don't. Furthermore, knowing a coffee has 10
calories but a cappuccino has 100, gives you the opportunity to structure your
diet to eat more while taking less calories.
And while it may seem trivial, reducing
your plate size can drastically change your food intake. Studies show that a simple change from
12 to 10 inches can reduce the amount of food you eat by up to 22%. Our bodies
have a hard time turning down food in front of us even when we're full.
So the less food on your plate the
better.
Finally, sleep and stress play a large
factor in how much we eat.Both sleep deprivation and stress levels increase
appetite, making it harder to keep off the pounds.
