Obesity is reaching pandemic proportions, doctors say. There are several ways that will help enhance the weight loss process and make it more comfortable.
One of these methods was suggested by endocrinologist Larisa Rogova. She advises drinking a glass of warm water half an hour before meals.
According to the specialist, water will create volume in the stomach and activate the production of cholecystokinin, one of the satiety hormones. It is produced by cells of the mucous membrane of the duodenum in response to chyme containing fats entering it from the stomach.
The second tip is not to forget about the soup. The dish should be moderately hot, moderately fatty, with hard pieces. Soup, like any other food, should be eaten slowly, chewing thoroughly.
Hot soup also helps produce cholecystokinin, you will be full with less food and will not overeat. The doctor criticized the puree soups.
– Firstly, there is nothing to chew in them, and the teeth need a load, because if we chew, we get full faster. Secondly, pureed soups are digested faster and with less energy expenditure, so more energy is stored than required, the doctor told Life.
Rogova recalled that If your uric acid level is elevated, then soups with meat broth, as well as with sorrel and spinach, are strictly prohibited. Choose a dish with vegetable broth.
What is cholecystokinin needed for?
- stimulates the relaxation of the sphincter of Oddi;
- increases the flow of hepatic bile;
- increases pancreatic secretion;
- causes contraction of the pylorus of the stomach, which inhibits the movement of digested food into the duodenum.
Experts note that you need to pay attention not only to weight, but also to the waist. Belly fat is a direct sign of insulin resistance, which leads to the development of type 2 diabetes. For men, the critical mark is a waist of 102 centimeters, for women – 88.
A few simple rules that will help you lose weight without harm to your health
Eat a balanced diet. The diet should include proteins, fats and carbohydrates. Count your calories. It is necessary that there was a deficit of energy received compared to energy spent. The optimal deficit is 15-20%.
Move more – run, dance, walk, swim. Do only what you like.
Don't eat at night.
Get enough sleep. Lack of sleep directly affects weight, slowing down metabolism and “awakening” hunger hormones – ghrelin and leptin.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.