Five weight loss habits approved by science

It’s not just your feeling: on holiday, we usually get fat. The excesses in food and drink, delicious ice cream or bed days end up taking their price. And although you have entrusted yourself to the watermelon and the sports, the summer means to gain an average of 3 kg, according to the Spanish Society of Endocrinology and Nutrition. On the best weight loss diet, coming back to home is the crucial moment to eliminate them before those extra kilos settle. And although the simple fact of recovering good habits will do much of the work, there are some easy and science-backed measures that will accelerate weight loss and will make the scale re-score without suffering extreme diets or workouts.

  1. Sleep well

For some experts, this is the number one rule when it comes to losing weight, more important than diet or exercise. And is that numerous studies (the latest published this week in Science Advances) have shown the relationship between sleep deficit and weight gain. The reasons are several, mainly hormonal but also so simple to understand that if your brain and your body do not have energy, they will demand it from the most caloric foods.

  1. Eat cereal

Eating breakfast every day, including fruit and protein, is a habit shared by thin people. But, according to a new study conducted by the State University of Pennsylvania, there is one more ingredient that, consumed in the first meal, can help you lose weight: large flakes cereals. If we choose this type instead of the smaller flakes, it will be easier to control the quantity and calories.

  1. Avoid all sodas and drinks with alcohol

The sugary sodas seem doomed to disappear, but the same could happen with their calorie-free versions: a recent study developed by Marquette University and the Medical College of Wisconsin proved that light soda not only does not help you lose weight, as we sometimes suppose but may even predispose to suffer from obesity and diabetes. For its part, alcohol provides empty calories that can be avoided with a gesture as simple as replacing that glass with a natural juice -which will give you vitamins and other micronutrients- or, simply, a glass of water.

  1. Eat fruit between hours

How to lose weight eating fruits: “When consumed outside meals, fruits favor good digestion as well as better absorption of nutrients,” nutritionist Cristina Amago told us, who also points to breakfast as a good time to eat fruit. If you take fruit in the middle of the morning or in the afternoon, in addition to digesting it better and taking advantage of its fiber supply to keep you satisfied until the next central meal, you will replace other less healthy snacks and thus you will be able to save more than 360 calories each day.

  1. Walk

If you are looking how to lose weight faster, the easiest and most accessible exercise at all levels of fitness can be a real help to lose those 3 kilos of vacation in a few weeks: walk an hour at a rate of 5 km / h burning around 230 kcal. The best thing is that you do not need to walk specifically, but you can incorporate into the routine with habits such as walking to work, using the stairs, getting up several times throughout the day … Download an app to control the number of steps you take each day, starting with an amount appropriate to your condition.