9. Sleep Well and Avoid Stress
When it comes to health, sleep and stress are often neglected. But in fact, both can have powerful effects on your appetite and weight. A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, called cortisol, becomes elevated when you’re stressed.
Having these hormones disrupted can increase your hunger and cravings for unhealthy food, leading to higher calorie intake. What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.
Poor sleep and excess stress may disrupt the levels of several important appetite-regulating hormones, causing you to eat more.
10. Eliminate Sugary Drinks
Added sugar may very well be the single worst ingredient in the diet today. Sugary beverages, like soda, have been associated with an increased risk of many Western diseases. It’s very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don’t affect fullness like solid food does.
Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar. Healthy beverages to drink instead include water, coffee and green tea.
Sugary drinks have been linked to an increased risk of weight gain and many diseases. The brain doesn’t register liquid calories like solid foods, making you eat more.