Endocrinologist Dr. Zahra Pavlova explained how to lose weight simply without the need for strict diets or additional physical activity. According to her, excess weight can be shed by changing eating behaviors, lifestyle habits, and paying attention to water intake in the diet.
In a talk with Radio Sputnik, Pavlova stated: "Instead of drinking water, the majority drinks tea and eats something with it. As a result, they 'carry' extra calories in the body. Therefore, one should learn to drink water between meals, until it's time to eat because, less than three hours after the previous meal, a person feels hungry, but they might actually be thirsty. Thus, if a person starts applying this habit, they can easily go three hours or more without food."
The doctor emphasizes the necessity of including soup in the diet. She says, "It is very important to consume soup, especially if it's hot, particularly in cold seasons. The time spent consuming hot dishes allows for the production of satiety hormones, such as glucagon-like peptide-1. Consequently, the brain sends a signal that enough food has been taken, and a person will be satisfied with a smaller quantity."
According to her, good chewing of food also helps in reducing weight. She explains, "Food should be chewed well – to the point where it becomes unrecognizable. It's often suggested to blend everything into a puree using a blender. However, the chewing process cannot be transferred to a blender; it must happen in the body. Firstly, it takes time; secondly, it requires energy; thirdly, enzymes and hormones needed will be produced during this time; fourthly, the body will then absorb everything it needs from this food and will eat smaller amounts, thus increasing the nutritional value of the food."
Additionally, the doctor recommends paying attention to sleeping patterns. She notes, "A person who goes to bed late, after midnight, always faces the problem of excess weight, even if they try to eat less. Essentially, it will be difficult for them to succeed because they will have to remain alert somehow during the day despite wanting to sleep, which will lead them to drink and eat something. Water, in this case, will help much less than sweets, snacks, and some stimulants, energy drinks, and coffee. Each one of these has its specific calorie content, sometimes excessive, and that alone can cause weight gain."
