Here are a dozen more sensible weight loss tips to help you reach your goal quickly and easily!
Article by Dave Eberhart
1) Eat whole, single ingredient foods
Losing weight is often a natural side effect of eating whole foods. Most whole foods are naturally very filling, this makes it a lot easier to keep within healthy calorie limits. In addition, by eating whole foods you are providing your body with the essential nutrients that it needs to function properly and keep you in good health.
2) Drink water for more weight loss
Yes, it is true that drinking water will help you lose weight. It has been shown that the drinking of just 16 ounces of water may increase the calories you burn by 25 to 30% for at least an hour afterwards. It has also been shown that by drinking cold water you will burn additional calories because your body needs to heat or warm the water. In addition, drinking water before meals will give you a fuller feeling which may also lead to reduced calorie intake. This is especially true for middle-aged and older people.
Keep in mind that for a healthier you and additional weight loss replace beverages that are high in sugars and calories with water. Many people are amazed by the difference the substitution of water for sweet drinks makes in the way they feel and the amount of weight they lose.
3) Control your intake of added sugars
On the average, most Americans eat about 15 teaspoons of added sugar each day. No, they don’t just eat it by the skillful, this vast amount is usually hidden in processed foods which means you are consuming a considerable amount of sugar and you don’t realize even it. This is because sugar goes by many names and ingredient lists. This large variance in names can make it very difficult to actually figure out how much sugar a product contains.
This over consumption of added sugar is connected with some of the world’s leading diseases such as type II diabetes, cancer and heart disease. By minimizing your intake of added sugar you will not only be improving your diet, aiding in weight loss, but you may actually be saving your life.
4) Control your intake of refined carbohydrates
The definition of refined carbohydrates are carbs that have had most of their beneficial nutrients and fiber removed. The refining process leaves nothing but easily digestible carbs, which can increase the risk of over eating and disease. The main sources for refined carbs in the modern diet are white flour, white rice, white bread, pastries, snacks, sweets, soda, breakfast cereals, pasta and products contain added sugars.
5) Drink unsweetened green tea
Green tea is a natural beverage that is loaded with antioxidants drinking this tea is linked to many benefits such as increased fat burning and weight loss. It is also been shown that the simple of addition of a squirt of lemon juice enhances the benefits of green tea.
Believe it or not, green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17% in particular that nasty harmful belly fat.
6) Add eggs to your diet
Although eggs were at one time considered a no-no by diet experts, they have now been shown to be the ultimate weight loss food. They are low in calories, loaded with nutrients, high in protein and they are cheap.
7) Eat more fiber
Foods rich in fiber may well help with weight loss. Foods that contain a water-soluble fiber may be especially helpful because this type of fiber can help increase the feeling of fullness. In addition, fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones. This helps because it makes us eat less naturally, without having to think about it.
However, you should make sure to increase your fiber intake gradually in order to avoid abdominal discomfort, such as cramps, bloating, and diarrhea.
8) Mindful eating
To increase your awareness of what and how much you are eating, practice a method called mindful eating which is simply a method of eating with intention and attention. Simplified, this means eating with the intention of caring for yourself and eating with the attention necessary for noticing and enjoying your food and its effects on your body.
Mindful eating is much more than simply “eating slowly, without distraction.” Mindful eating helps you make conscious food choices and develop the awareness of your hunger and fullness cues, as well as encompassing the entire process of eating. It then will help you eat healthy in response to those cues.
Some of these cues include awareness of your physical and emotional cues, recognizing your non-hunger triggers for eating, choosing your food for both enjoyment and nourishment and eating for optimal satisfaction and satiety.
9) Eat a bigger breakfast than dinner
A recent study showed that one group of obese women consumed 700 calories at breakfast, 500 at lunch and 200 at dinner. Meanwhile, another group ate the same foods but had 200 calories in the morning and 700 at night. After 13 months of evaluation, the big breakfast eaters shed 18 pounds while the big dinner eaters lost only 7 pounds in total.
10) Use smaller plates
Several studies have shown that people will automatically eat less when they are presented with a smaller plate. This may seem strange, but it works because visually there appears to be more food when the plate is smaller.
11) Try the supplement Glucomannan
While there are many weight loss pills on the market, glucomannan and is one that has been proven to actually work.
Glucomannan is a water-soluble, natural dietary fiber that comes from the roots of the Konjac plant, which is also known as the elephant yam. This fiber is low in calories, takes up a lot of space in the stomach and delays the process of the stomach emptying. In addition, it reduces the absorption of fat and protein, and feeds the beneficial gut bacteria.
The exceptional ability of glucomannan to absorb water is thought to be the reason that it is so effective in weight loss. For instance, one capsule is able to turn an entire glass of water into gel.
12) Add spice to your meals
Jalapenos and chili peppers both contain a compound called capsaicin. This compound is believed to boost metabolism and increase the burning of fat. It is also thought that capsaicin may also reduce your appetite and therefore your caloric intake.