Follow These 20 Tips for Guaranteed Weight Loss Success
In my younger years, I was obsessed with eating low-fat food and less carbohydrates. But over time, I've come to learn that there is more to weight loss than a low-fat diet. True, to lose weight you need to watch what you eat, but I have found that by adopting certain lifestyle changes and including more wholesome food into my diet, I have managed to maintain my weight. These 20 tips, backed by science, have worked exceptionally well for me. I hope they work for you too.
Being sleep-deprived can lower levels of leptin (an appetite-suppressing hormone) while increasing ghrelin (a hunger-stimulating hormone). Consequently, those who are sleep-deprived tend to be hungrier and crave junk foods like carbs, candy, and salty foods. Furthermore, studies have shown that women who go to bed and wake up at the same time every day have lower levels of body fat.
When we feel stressed, our bodies release a hormone called cortisol. If elevated for too long, it leads to an increase in the amount of visceral fat around the tummy. Still, cortisol isn't the only hormone that messes with your weight. The thyroid and adrenals play a part too. If our hormones are out of sync, we will find it more difficult to lose weight.
Several studies have shown that smelling your food may be enough to trick your brain into feeling full. Satiating smells include extra virgin olive oil, garlic, apples, bananas, fennel, and grapefruit.
According to research conducted, a cheat meal once a week can rev up the metabolism by reviving levels of leptin, balancing thyroid hormones and reducing cravings. As much as possible, try to keep it healthy and choose high carbs over high-fat meals for a high leptin effect.
A paper published in the American Journal of Clinical Nutrition reports that multitasking while eating (whether you are watching television, driving or working) or eating in a hurry may cause you to eat more.
Aside from being delicious, coconut oil contributes a great deal to weight loss. You can add it to your baked goods, use it to fry, use it as a coffee creamer, or add it to your smoothies.
Apple cider vinegar is well known for balancing blood sugar levels and satiety. In one study, participants were given varying levels of apple cider vinegar with carbohydrates in the form of white bread. Blood testa have shown that the higher the levels of apple cider ingested, the lower the blood glucose and insulin levels of participants. Furthermore, those who consumed the most vinegar reported feeling fuller than the others.
Avocados are rich in monounsaturated fatty acids, which have been shown to be a powerful reducer of belly fat. Studies conducted also found that individuals who ate fresh avocado with their lunch had 40% less desire to snack over the course of three hours and a 28% less desire over a period of five hours after a meal.
12. Eat eggs for breakfast
Research has found that eating eggs
for breakfast can limit calorie intake for the day by more than 400
calories. Ideally, opt for free-range eggs as they have a far greater
nutritional value than battery eggs.
13. Add spices to your diet
Herbs and spices are packed with
antioxidants and are beneficial to the body in many ways. Some of them
can also promote weight loss. These include:
Garlic: Studies show that
rats fed a diet high in fat, alongside a garlic supplement, were found
to have reduced weight and fat levels.
Cinnamon: Studies have found
cinnamon to be a powerful appetite suppressant. In fact, its been shown
that adding a small amount to carbohydrates may keep you full for
longer.
Cayenne Pepper: A
substance in cayenne called capsaicin, has been found to suppress hunger
and increase satiety. Cayenne pepper has also been found to have
thermo-genetic properties which can lead to increased metabolism.
Mint: Some studies have found that just smelling mint can lead to eating significantly fewer calories.
Ginger: In one study,
individuals who drank 2 grams of ginger powder in hot water were less
hungry three hours later than participants who didn't drink it.
14. Drink more spinach smoothies
According to studies, drinking a
spinach shake in the morning can reduce the effects of feeling hungry
throughout the day, promoting weight loss.
Stick to whole grain (brown) versions of bread, pasta, and rice to help maintain your weight loss. A study conducted in 2008 found that participants who ate whole grain produce enjoyed greater reductions in weight, body mass, and body fat, when compared to those who ate refined (white) carbohydrates. Whole grain foods are rich in fiber - an essential nutrient when trying to lose weight.
A study conducted in 2011 found that mice who consumed a handful of blueberries had a 73% decrease in fat lipids. Other research also found that meals enriched with blueberries saw greater levels of abdominal fat loss in rats.
Starting your day off with a bowl of oatmeal will help regulate your blood sugar levels throughout the day, boosting your metabolism after a night's rest. Be sure to stay away from instant oatmeal - one serving can contain up to 17g of sugar.
Take a healthy snack like fruits between meals. Pears and apples, in particular, contain a type of soluble fiber which reduces the amount of sugar and calories absorbed by the bloodstream after a meal, which in turn prevents fat storage and keeps you feeling full.
Coffee is known to boost energy and brain function. It has also been found to lower the risk of diabetes and dementia. Studies have
Coffee is known to boost energy and brain function. It has also been found to lower the risk of diabetes and dementia. Studies have also discovered that coffee can increase your metabolism by up to 20% after drinking, aiding weight loss.