We all want to lose fat and be healthy, but with all these diet pills and plans what does one do to lose weight without making things complicated?
Let’s get the obvious out of the way the first:
Exercise! Not only does the physical act of exercise burn calories immediately but also continues to burn fat while you sleep. During exercise your body uses most of its available carbohydrates for energy and replaces them in the next 24 hours, in the mean time it begins to break down your fat storage for basic functions like walking, talking and even sleeping.
Don’t skip meals! Specially breakfast, when you starve yourself your body and brain create intense urges to eat high calorie foods as opposed to other healthy options. Breakfast specifically helps keep blood sugar and hormone level regular and gives your metabolism a boost to burn calories throughout the day.
Add protein and low fat dairy to your diet! Protein releases a chemical called PYY which goes to the brain and suppresses hunger signals. Simply adding 10% more protean to your food can keep you full much longer. Low fat dairy on the other hand contains calcium which combines with fat and creates a soup like substance that can’t be absorbed which your body excretes with the fat you consumed.
Count your calories! Studies show that people who actively keep track of their food intake by using a journal have drastic improvements over those who don’t. Knowing that a cup of coffee is 10 calories and a cappuccino is a 100 gives you the opportunity to structure your diet to eat things with fewer calories.
Reduce your plate size! This may seem trivial, but reducing your plate size can drastically change your food intake. Studies show that a simple change from 12 to 10 inches can reduce the amount food you eat by up to 22%. Our bodies have a hard time turning down food even when we’re full, so the less food on your plate, the better.
Sleep on time! Sleep and stress play a large factor in how much we eat. Both sleep deprivation and stress levels increase appetite, making it harder to keep off the food. If you are up all night watching TV or surfing the internet..chances are you are going to hit the fridge and the snack cupboard a few times too many.