According to some studies, fiber, especially the water-soluble fiber that is found in beans and legumes, can increase satiety and help you control your weight over the long term.
Eating whole, single-ingredient foods is one of the best things you can do to stay healthy. Foods such as whole eggs, leafy greens, nuts, salmon, beans and legumes, are naturally filling, which reduces your overall calorie intake.
Do you know that committing to a low-carb diet can help you lose 2–3 times as much weight as a standard low-fat diet while also improving your health?
Jim Wendler, a physical fitness trainer has this to say: “Make time for it. Just get it done. Nobody ever got strong or got in shape by thinking about it. They did it.”
If you stray from your weight loss program, don't get down on yourself and give up completely. Just chalk it up to a experience and start over again.
Losing weight comes with countless, immeasurable benefits. One of the most significant is that you'll find you're sleeping better and waking up more refreshed in the morning.
Nuts make an excellent snack for weight loss when consumed in moderation. They contain balanced amounts of fiber, protein, and healthy fats. Studies have shown that people who eat nuts tend to be leaner and healthier than those who don't.
What is intermittent fasting? It is an eating pattern in which people cycle between periods of fasting and eating. Studies have shown that intermittent fasting is as effective for weight loss as continuous calorie restriction.
Always keep healthy snacks with you, such as mixed nuts, kale chips and fruit slices. This will prevent you from eating something unhealthy if you become very hungry.
Lemons are one of the healthiest foods on Earth. Lemon water is known to promote fullness, support hydration, boost metabolism, boost immunity, cleanse your liver, and increase weight loss.
Some studies have shown that chewing your food more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss. Also, chewing your food more thoroughly may reduce calorie intake at a meal.
Smaller plates have been shown to help some people automatically eat fewer calories, thus helping them lose weight. This trick is especially helpful for those who are already overweight.
The benefits of eating whole eggs are immense, including weight loss. A study has shown that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, thereby helping you lose more weight.
Protein is the most important nutrient for weight loss. Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while cutting 441 calories per day off your diet.
Aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental well-being. These exercises are particularly effective for losing unhealthy fat that tends to build up around your organs and cause metabolic diseases.
Apple cider vinegar can be effectively used for weight loss. One 12-week study in obese individuals showed that one-half to one ounce of vinegar per day resulted in a weight loss of 2.6–3.7 pounds.
You may find it interesting to know that your room temperature can also aid in weight loss. According to a study, people who slept in a 66°F room burned 7% more calories than those who slept in a warmer room.
Dieting is known to cause muscle loss and metabolic slowdown, often referred to as starvation mode. To prevent this, do some sort of resistance exercise, such as weightlifting. While losing fat is one thing, you shouldn’t lose your muscle mass.
A study has shown that eating 25% of your daily calories as protein can reduce your obsessive thoughts about food by 60% while cutting cravings for late-night snacking in half.
Though fruits contain some sugar, they can be an effective addition to a weight loss diet. Fruits are high in fiber, antioxidants and various nutrients that slow down the rise of blood sugar levels after meals.
Many studies have shown that green tea can help you lose weight. Although green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are known to work with caffeine to boost fat burning.
We do not offer a one-weight-loss-program-fits-all concept. Our approach to losing weight is tailored to the needs of each individual, based on his or her medical profile and personal goals.
Did you stray from your weight loss program? Don’t give up and abandon it, this happens to us all. Simply take a deep breath and start anew. Keep the big picture in focus.
Do not begin any diet or exercise regimen related to weight loss without first consulting your physician. This is is an important step for developing an approach that is tailored to your specific condition and needs.
Drinking coffee (preferably black) is good for your weight loss goals, if taken in moderation. Studies have shown that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.
Studies have shown that grapefruit may help you feel more satiated and reduce your overall calorie intake when eaten before meals. It’s worth a try if you want to lose weight.
Eating lean dairy products, such as cottage cheese, is one of the best ways to increase your protein intake. It is also very satiating, meaning you will end up consuming fewer calories.
