Table of Contents
Bring On The Breakfast
We’ve all heard that breakfast is the most important meal of the day. Research published in the American Journal of Epidemiology states that people who skip breakfast are on average, nearly 5 times more likely to be overweight. So eat a nutritious breakfast to get that metabolism going.
Enjoy Snacks
Indulging in nutritious snacks throughout the day can keep you thin. Research published in the Nutrition Journal found that eating snacks that are low in sugar and high in protein could actually help boost weight loss. Healthy snacks will keep you from being hungry, balances blood sugar and prevents fat from storing in the body. The best healthy snack choice: nuts.
Eat Dinner Early
A study done at Northwestern University examined the eating and sleeping habits of 52 adults. They found that the participants who ate dinner after 8 pm tended to intake the most calories and had the most body fat. Eat dinner at least 3 hours before bedtime so that while you sleep, your body will burn fat not store it.
Stick to the Same Foods
Eating the same foods each day may sound boring but it can be helpful in maintaining a healthy weight. You don’t have to eat the same thing every day, but research suggests that establishing a routine helps you to consume less food. The idea is that trying new things every day is a novelty and leads to overeating. Having a plan lessens the likelihood of impulsively grabbing an unhealthy choice.
Drink Up
Americans tend to drink an abundance of sugary beverages. Replacing just half of what you drink with water can save you nearly 20 pounds a year. A study done at Virginia Tech had participants drink 2 glasses of water before each meal for 12 weeks. At the end of the study the participants who drank water lost 30 percent more body fat.
Select Whole Grains
Research published in the American Journal of Clinical Nutrition states that people who choose whole grains over white flour products lost more fat around the abdomen than those who did not. One of the benefits of choosing whole grains is the fiber. Adding fiber to your meals helps you lose belly fat and stay fuller longer.
Spice It Up
Eating spicy foods helps to achieve weight loss. A component of chili peppers called capsaicin acts as a natural appetite suppressant. Capsaicin is also thought to boost metabolism and decrease inflammation. Adding spice to your meals such as cayenne pepper or chili peppers can be a tasty way to stay trim.
Chew, Chew, Chew
Research published in the American Journal of Clinical Nutrition suggests that chewing food thoroughly and eating slowly can limit calorie intake. Chewing more can actually decrease hunger and increase appetite-suppressing chemicals in the body. So sit down at your meals and chew, chew, chew.
Pile On The Protein
Protein makes you feel fuller longer and prevents you from overeating. A study published in Nutrition Metabolism found that eating a diet of about 30 percent protein lead participants to eat less calories throughout the day and lose more weight over time. Try to include some form of protein in each meal and snack.
Treat Yourself To Daily Dessert
Once you have committed to a healthy diet it’s important to stick with it. One way to ensure this is to reward yourself at the end of each day. Choose a food you love, perhaps a dessert, and eat about a 200-calorie portion of it. Only eat the dessert if you otherwise followed your healthy diet plan, a little reward goes a long way to keeping you on track.
Forget Fad diets and crazy tricks and make some changes today. Live how the skinny people live. Making healthy changes will get you on the road to weight loss and rewarding yourself will ensure you stick with it.