Drink enough Water: Drinking water, even clear soup, right before meals can help you consume up to 22% fewer calories at the meal. Numerous studies have shown that consuming 1-2 glasses of water, right before eating, can reduce hunger and increase fullness and satisfaction. Ayurveda suggests drinking room temperature water vs. chilled water to ensure effective digestion of the food.
Get enough sleep: Sleep mismanagement (Less than 7 hours of sleep) is one of the strongest drivers of fat gain, weight gain and obesity related health risks of heart and blood sugar related diseases. Based on research conducted across 600,000 people you have a 55% higher chance of being obese as an adult and 89% as a child if you habitually sleep less than 7 hours per day. This systematic review of research conducted across + 600, 000 people around the world, across various demographics – young, adult and old – strongly links too little sleep with weight gain, obesity and significant increased risk of heart and blood sugar related disease like pre-diabetes and Type 2 diabetes.
Lack of sleep results in poor regulation of two key dietary hormones that manage hunger and satisfaction. The lack of sleep (5-6 hours) vs. healthy sleeping (7-8 hours ) has been proven to increase Ghrelin ( hormone that signals hunger) and decrease Leptin (hormone that inhibits hunger) increasing appetite by 24%. This results in a person, on an average, consuming 400- 600 calories extra per day resulting in 3-4 lbs of fat gain per month.
In a 2016 study of over 1,000 people in the US, sleeping less than 8 hours increased Body Mass Index of 3 out of 4 people and was proportional to the decrease in hours of sleep less than 8 hours.
Certain ethnicity especially Chinese seem to be more prone to sleep related disorder (sleep apnea) resulting less sound sleep resulting in higher weight gain