Eat A High Protein Breakfast
Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day. A high protein breakfast has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation and by decreasing the desire to snack at night. High protein breakfasts have also been shown to improve the body?s response to a high carbohydrate food up to 4-hours after the breakfast meal. Consuming a high protein breakfast (30% protein) can improve blood sugar control and insulin levels.
Avoid Sugary Drinks And Fruit Juice
Empty calories from sugar aren?t useful to your body and can hinder weight loss. Drinking large amounts of sugar can lead to serious health problems. Did you know? Sugary beverage intake is significantly associated with weight gain and obesity. Those who drink one or more sugary beverages daily have almost twice the risk of developing diabetes as those who drink less than one sugary beverage daily.
Drink Water Before Meals
Drinking water before meals reduces calorie intake and may be effective in weight management. When you drink water before having meals, you are diluting the gastric fluids in your stomach that are responsible for digesting your food and converting it into energy.
Choose Weight Loss Friendly Foods
Some foods are better for weight loss than others. Here is a list of RECIPES.
Eat Soluble Fiber
Soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease.
Drink Coffee or Tea
Caffeine consumption can boost your metabolism. Green tea contains almost zero calories, which can help in boosting your metabolism and improve your body’s overall ability to burn fats. On the other hand, coffee can make you feel full and increase the speed of your metabolism. One cup of plain, brewed coffee also contains only 2 calories. Add 1 tbsp. of granulated sugar and your drink now has 51 calories. The same amount of half-and-half adds 20 calories, while skim milk adds only 5. So, it’s possible to keep your coffee low-cal if you go easy on the sugar and creamer. On the other hand, a 20-ounce serving of some gourmet coffee drinks, made with whole milk and whipping cream, can give you up to 700 calories, almost all from added sugar and fat.
Base Your Diet On Whole Foods
It’s easy to find healthy foods to include on a weight loss diet. These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes. Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices. They?re healthier, more filling, and much less likely to cause overeating than processed foods. Whole foods are as nature made them, without added fat, sugar, or sodium. Eating more whole foods will help you cut down on calories from the added fats and sugars we get from processed and fast foods.
Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones. Eating slowly promotes thorough chewing eat slowly, you need to chew your food thoroughly before swallowing. This can help you reduce calorie intake and lose weight. In fact, several studies have found that people with weight problems tend to chew their food less than people with normal weight do.
Get Good Quality Sleep
Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain. Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night. Get less than that, and your body will react in ways that lead even the most determined dieter straight to Dunkin Donuts.