People trying to lose weight often overlook less-known yet effective methods.
Russian coach Viktor Mandzyak shared three useful tips for effective weight loss on his Facebook page.
1. Eat from smaller plates
Our perception of food quantity directly affects our feeling of fullness. A portion served in a small dish looks larger than the same amount in a big dish. By using smaller plates, you can achieve a sense of fullness faster.
2. Prefer first courses (soups)
Plain water does not create a feeling of fullness because it leaves the stomach quickly and lacks the calories needed to stimulate satiety hormones like insulin and leptin. However, the water in soups has a different effect. Soups are more filling, and those who consume them regularly tend to maintain a healthier weight. Importantly, avoid adding mayonnaise or white bread to soups, as they are sources of extra calories.
3. Consume more fiber
Vegetables, fruits, grains, and legumes are rich in fiber. Fiber plays a crucial role in body health, especially in nourishing beneficial bacteria in the colon. For those wanting to lose weight, fiber slows digestion, reduces calorie absorption, and prolongs the feeling of fullness.
