1.Try intermittent fasting
Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day
If someone wants to lose weight, they should be aware of what they eat and drink each day. One way to do this is to log these items in either a journal or an online food tracker.
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and might help later on.
Eating Protein Diet
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1,cholecystokinin
Do not eat sugar and refined carbohydrates in excessive amount
iber-rich foods include:
- whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
- fruit and vegetables
- peas, beans, and pulses
- nuts and seeds
- A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake
- Numerous studies have shown that getting fewer than 5–6 hours of sleep per night
- Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, carbohydrate.Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.
Insulin allows sugar from the blood to enter the body’s cells, where it can provide energy. If an individual does not immediately use this sugar,
