A bloating belly after eating, a roll of fat sneaking into your mid-section, low energy sabotaging your workouts, a lot of us could think of these, as normal symptoms after a casual day out or a big meal but the truth is these are reflection of poor metabolism and sluggish digestion that can lead to hard-to-get-rid-of Weight Gain.
With that little introduction out the way we want to start this weight loss guide discussing the big elephant in the room when it comes to losing weight. We want to talk about DIGESTION.
“All disease begins in the gut.” -Hippocrates
New research has found digestion goes beyond the idea that “you are what you eat.” Digestion it’s a core pillar for health, it sets the internal foundation for happiness and transforming into a vibrant well-being.
We now have greater insight about the many benefits of digestion for overall health, including strengthening the immune system, hormone balance and mental health. Historically traditional healing rituals around the world especially eastern Asian cultures would treat disease by addressing first the digestive system.
Cultivating the proper digestive gut environment and making better choices when it comes to food is the key to long term weight loss results and balance health.
Timeless Secrets to Losing Weight by Improving Digestion
The process of eating provides the body with essential vitamins, nutrients, proteins and fats necessary for its growth and functioning. For the body to take advantage of all these nutrients, food needs to be broken down by the stomach before all the nutrients can be absorbed by the digestive track into the bloodstream.
The amount of time it takes for food to digest and passed through the intestines to be excreted through the colon depends on the type of food eaten and other factors.
When it comes down to it, losing weight can be simple. It boils down to – The food we eat should be utilized by the body for nutrition and energy or come out. The problem happens when food is hard to digest and over the years it accumulates in our system making us tired, sluggish and bloated.
If you want to lose weight fast, its essential to have a clear idea on how the body works for you to make better decisions about daily eating habits.
To learn more about the solution for these persistent problems, we have put together practical information that can help your weight loss journey.
Table of Contents
- 0.1 The Key to losing Your first 10 pounds
- 0.1.1 Remove Hard to Digest Foods
- 0.1.2 Avoid Dairy, Choose A Nut Milk Alternative
- 0.1.3 Avoid Artificial Sugars
- 0.1.4 Avoid Refined Grains Choose Whole Grain
- 0.1.5 Avoid Grain-Fed Meat Choose Grass-Fed
- 0.1.6 Avoid Bad Fats Choose Healthy Fat Dense Foods
- 0.1.7 Avoid Sodas & Drinks Choose Raw Organic Fruit Veggie Juices
- 0.2 Eat Fat Burning Protein – Plant Based Protein Sources
- 0.3 The Role Of Fiber
- 0.4 Best Sources of Plant Based Protein
- 0.5 Weekly Interval Exercises – Short Workouts Advantages
- 0.6 Add more Nutritional Superfoods To Your Diet
- 0.6.1 Daily fruits & Vegetables – Eating a Whole Food Diet For Digestion.
- 0.6.2 1 Day Nutritional Eating Plan
- 0.6.3 Tips to Adding More Nutritional Value To Meals
- 0.7 Top Supplements for Fat & Weight Loss:)
- 1 23 Tips & Tricks to Easily Lose Weight
- 1.1 What Works For Weight Loss In 2016
- 1.1.1 1) Drink More Water
- 1.1.2 2) Drink Ice Water
- 1.1.3 3) Drink the Right Amount of Coffee
- 1.1.4 4) Avoid Drinking Diet Soda
- 1.1.5 5) Eat More Eggs, Especially at Breakfast Time
- 1.1.6 6) Stop Adding Sugar and Salt to your Meals
- 1.1.7 7) Use Smaller Plates
- 1.1.8 8) Stop Buying Unhealthy Snack Food
- 1.1.9 9) Brush Your Teeth After Dinner
- 1.1.10 10) Order Indian Food Tonight (Or Anything Spicy)
- 1.1.11 11) Lift Weights
- 1.1.12 12) Eat More Fruits and Vegetables
- 1.1.13 13) Add More Fiber to your Diet
- 1.1.14 14) Get More Protein
- 1.1.15 15) Chew Longer and More Slowly
- 1.1.16 16) Stop Drinking Sugary Fruit Juices or Sodas
- 1.1.17 17) Record the Food You Eat
- 1.1.18 18) Eat Before You Go Out or Attend a Party
- 1.1.19 19) Eat Using Chopsticks (Or Anything Else You Find Difficult to Use)
- 1.1.20 20) Put a Mirror in your Kitchen
- 1.1.21 21) Eating a Treat? Take 10 Minutes to Eat It
- 1.1.22 22) Focus on Eating Whole, Single Ingredient Foods
- 1.1.23 23) Stop Calling It a Diet
- 1.1 What Works For Weight Loss In 2016
The Key to losing Your first 10 pounds
Remove Hard to Digest Foods
There are many products today we considered to be food that are not. Instead, these products are highly processed, refined, adulterated, extra sweetened and chemically change in some way. A challenge for people that are planning to lose weight is finding real foods that can be easily digested and utilized by the body.
For starters is key to know that “food” with any brand-named package is not real anymore. Usually we say these are not real foods because the ingredients have been highly process for life shelf, meaning that most of the beneficial enzymatic component have been stripped away and lost with preservatives, salt and sugar.
Avoid Dairy, Choose A Nut Milk Alternative
Dairy can be high in calories, saturated fat and cholesterol, these have been well known as precursors to weight gain, increased risk of heart disease, high cholesterol levels, and other health issues.
Even thou there are studies that have proven milk to be a beneficial source of nutrients, if your goal is to lose weight it’s best to cut all dairy products from your diet.
Originally milk is created by nature to feed and help calves grow big and strong. The truth is since we are not calves or even babies any more our body doesn’t need milk to get the necessary nutrition to keep healthy.
Contrary to popular believe bone strength doesn’t come from drinking milk but from amino-acid rich green plant foods. Surprisingly a lot of people are allergic to dairy and it can be a highly inflammatory source for some.
Regardless of what your stand is on milk, you’ll see some positive side effects on your weight loss goals if you take a break from milk and dairy.
Avoid Artificial Sugars
To start sugar doesn’t contain any vitamins or minerals and It can be hard for the body to process, since it causes insulin resistance.
Sugar is everywhere and you may find it hard to eliminate it from the everyday diet. Table sugar (sucrose) and high-fructose corn syrup (HFCS) are the two main types of added sugar in the diet and should be avoided as they are highly inflammatory and lead to weight gain.
Also, sugars that are not use as energy shortly after consuming them are turn into body fat by a process known as lipogenesis. Particularly the kind of sugar known as fructose is highly known to be stored as fat and should be avoided during your detox weight loss program.
Be aware sugar is everywhere not only in the obvious cakes and pastries but also in what we know as healthier options such as – salad dressing, yogurts, pasta sauce and others. The best way to consume sugar to choose natural sources such as fruits, organic best.
A good alternative to satisfying your sweet tooth is preparing small fruit salads to satisfy the daily cravings without compromising your weight loss goals.
Avoid Refined Grains Choose Whole Grain
Refined gains found in bread, cereal, pizza, pasta should be avoided because it causes major inflammation. A good alternative to transition into stop eating it all together is to eat high quality sprouted breads which have more nutrition and are not as processed.
Avoid Grain-Fed Meat Choose Grass-Fed
Animals that are farm and feed with grains to gain weight and produce meet are not the best option if you are searching for high quality meat.
Instead opt for eating grass feed chicken/ beef as these are considered to be more adequate foods for healthy animal growth and nutrition.
For those wanting to lose weight effectively it’s recommended to stop the meat as part of the first few weeks detox program. It turns out meet requires a lot of energy for the body to digest it which leads to tireless and sluggish.
Avoid Bad Fats Choose Healthy Fat Dense Foods
To improve digestion is best to stay away from hydrogenated oils, such as corn, soy, and canola. Also for better results is best to avoid oils that have been cooked in high temperatures.
Avoid Sodas & Drinks Choose Raw Organic Fruit Veggie Juices
The quality of the beverages we consumed on the daily basis is key to maintaining a healthy diet.
As is true that we are over 80% water is important to considered the drinks we take. To cleanse and balance the PH of the blood and liquids of the body is recommended to avoid all sugar drinks, specially, sodas, gatorades, Starbucks, and all products that may contain hidden ingredients.
Instead opt for drinking natural fruit, vegetable juices, fruit-flavored water or quality water. Keep it simple.
Eat Fat Burning Protein – Plant Based Protein Sources
The body is an incredibly efficient machine, taking care of thousands of tasks constantly without our knowledge.
The food we eat on the daily plays an important role to deploy the several body functions necessary for optimal health. When it comes to nutrition the body must break down each food to extract key components such as minerals, vitamins, converting sugar into energy and using proteins and amino-acids to rebuild and create muscle mass, organs and skin.
The body performs so many “mundane” functions that is easy to forget the key role proteins plays in the overall body balance. In clearer terms, it’s safe to say: we can’t have life without protein.
In the modern world a lot of us have been conditioned to believe the best source of protein comes from animal flesh. When in fact this statement couldn’t be further from the truth.
In nature there are better sources of protein more fit to be assimilated to the body. Foods such as nuts, legumes, and fruits are nutritious options with a vast array of benefits.
Through main stream marketing and advertising we have been lead to believe meat is the best source of protein, but now we are asking the questions, is it the healthiest alternative?
It’s important to ask this question, considering in very bite of animal protein there are also high quantities of fat.
Animal protein may not be completely absorbed by the body. Studies have shown that after animal protein turns from pink to brown it loses the vibrancy of amino acids causing us to absorb only abut 50% of the protein and excreting the rest as useless waste.
The Role Of Fiber
it’s important to take in consideration that animal protein doesn’t contain the necessary fiber to keep the digestive track running clean and smooth. Fiber plays an important role in helping the body expelled all the unused waste. Therefore if we don’t intake foods rich in beneficial fiber instead of helping the body we are placing stress in the detoxing organs, such as liver, Kidneys, and driving the body to acidic PH levels.
Fatty meat and red meat, are hard for the stomach to digest. The body has to work extremely hard to break meat down and generally produce more hydrochloric acid.
Undigested meat can sit in the stomach and begin to petrify and rot causing many digestive problems such as acid reflux, heartburn and more serious illness such as heart disease and diabetes.
Oddly lots of people who suffer from digestive issues tend to tackle the symptoms and not the roots of the problem, opting for going to the drugstore for acid reflux aids instead of changing the notion of what they are actually eating. Increase acidity in the body is a related precursor for many degenerative diseases including joint deficiency and saggy skin not to mention weight gain and fat accumulation around the organs.
Many professionals have recognized fat to be a defensive mechanism for the body to protect the organs from the acid waste that accumulates and can’t be excreted.
For these and many more reasons is important to increase the amount of fiber rich foods in the daily diet and opt for optimal protein option
Best Sources of Plant Based Protein
Do We Need Higher Doses Of Protein After A Workout?
As of now protein still remains one of the least understood macro-nutrients to the nutritional industry. Its widely believed by many athletes and fitness enthusiastic that high quality protein means protein from animal sources.
The idea that with a lot of physical training we also need to increase daily animal protein is a recipe for ammonia, dehydration and high levels of acidity in the body.
The best way to eat meats is to be sure we are also eating plenty of fiber rich food that can ease digestion. The body can only make a certain amount of protein so when we in take too much the remaining is stored as fat and putrefied material, which in turned turns into weight gain.
Look Into Clean Plant-Based Sources for a Healthy Boost Of Protein
If you are looking for the best sources of protein to slim down or add to your workout regimen for extra muscle, check out our list of healthy plant-based protein foods.
Raw Nuts & Seeds –
Including almonds, pumpkin seeds, walnuts and hemp seeds to name a few, this food group is a great source of nutrition. For best result consume a hand full of nuts through the day, since they are also rich in healthy fat, it can be the great alternative to unhealthy food cravings.
Be sure to try hempseed, these are a bit less well known for their peculiar connection with the cannabis plant but this little seed it’s packed with an abundance of fiber, healthy omegas and minerals, making it a top longevity food.
Chia seeds offers a complete source of plant protein, vitamins and antioxidants. The seed is very versatile and easy to add to daily smoothies, juices or energizing drinks.
Also it can be the main ingredient to healthy desserts such as chia seed puddings.
High Quality Protein Powders
The most important factor in deciding what kind of protein supplement we should have is bioavailability. Above all we want to make sure the protein we intake can be properly digested and use by the body to build and restore muscle. With so many choices in the market it can be hard to choose.
For best weight loss results and healthier options, its best to stay away from dairy and soy protein choices. If possible choose one with sprouted grains.
Brown rice and hemp protein powders are also great choices. For better quality choose non-GMO organic supplements.
Sprouted grains including quinoa, oats, buckwheat and millet are a great source of not only quality plant based nutrition but are also rich in fiber and vitamin A, E and amino acids.
Quinoa is very rich in protein and contains less fat than a serving of lean beef providing cleaner quality protein than animal tissue.
Amino Acid Rich Green Vegetables
Vegetables such as mushrooms, yams, dark lefty greens are super high in nutritional value and rich in amino acids that turn into building blocks for body muscle.
Legumes and beans of different forms and kinds are well known to provide nutrition and are a widely recommended source of fiber, calcium, protein and Iron. Since this group of protein is very filling it can keep your stomach satisfy for long periods of Time.
When legumes are combined with nutritional grains such as quinoa or buckwheat, legumes can provide a balance meal.
Surprisingly Spirulina, also known as a superfood, contains 60% of protein and many essential amino acids the body needs.
This blue-green algae is one of the most research superfoods for since it offers multiple benefits to almost every organ of the body, making it the perfect added nutrition in your weight loss journey.
The best way to have spirulina is to add to juices and shakes, it can be an acquired taste but the right combination can make it tasty.
When it comes to having more energy and strength spirulina can be a great natural solution studies show.
Weekly Interval Exercises – Short Workouts Advantages
High Intensity interval training also known as HITT are becoming more known for its benefits and the positive impact short burst of intense exercise can have in the body. The secret behind HITT is to pack a workout into a few minutes forcing you to push the body to its limits and get the maximum benefits of the movement.
The secret to get into a groovy exercise routine begins with making “moving” a daily habit, once you get into a rhythm you will be surprise to find yourself craving the push.
When starting HITT exercises know that you are committing yourself to pushing for those short minutes. There is no need for fancy heart monitors when you do these, just be sure to use cues and listen to your body as a guide.
Have 7 or 10 minutes?
These are a few effective exercise you can do, with a 10 or 7 minute push!
- Jumping Jacks
- Wall sit
- Abdominal Crunches
- Step-up Onto A Chair
- Triceps Dip On a Chair
- High Knees, running in place
- Alternating lunges
- Push-ups with rotation
- Side Plank, each side
Add more Nutritional Superfoods To Your Diet
Daily fruits & Vegetables – Eating a Whole Food Diet For Digestion.
In a world where we are constantly looking for more energy and vitality on our everyday life, we can’t ignore nutrition.
Regardless of how much exercise we do to lose weight and get that summer body it all starts with what comes into the body, food. Which is why is so key that we know how to put together a daily meal plan that satisfies our cravings and gets us into the habit of eating nutritional dense foods.
1 Day Nutritional Eating Plan
Breakfast – Fruit Smoothie
1/2 Cup of Dairy free Milk, Coconut, Almond or Rice Milk are best choices.
1 Cup of fruit (Mix berries, banana, optional)
1 scoop of plant based protein.
1 tablespoon of chia seeds or flax seeds
1/4 teaspoon cinnamon
Snack – Handful of almonds, macadamia nuts, or healthy nuts of choice to snack on.
Lunch – Big Salad
1 Sliced of chicken breast (optional)
1 cup of spinach mix
1/2 slide cucumber
1/4 Diced green peppers
1/4 Diced Red peppers
1/4 Diced onion
1 table spoon of olive oil
1/2 apple cider vinegar
1 Avocado (add extra avocado to substituted meat)
Salt to taste
Snack – Fruit or fruit smoothie
4-8 oz organic Meat of choice (chicken, fish, Salmon)
Sautéed Lime Veggies (Kale, Broccoli, Mushrooms, Asparagus)
1 avocado can help substitute the meat
Tips to Adding More Nutritional Value To Meals
Rather than telling you what to avoid from your diet lets focus on what to add to increase nutritional value.
Get Rid of Filler foods
Rice, crackers, breads, pastas are samples of fillers foods that are adding calories to your meals.
Eat More greens – 1/2 plate of Veggies With Each Meal
Add more greens to your plate, whether it is sautéed greens, salads or a green smoothie.
Juice The Vegetables
Its not always easy to eat a bowl of veggies with every meal, a great way to add more greens to everyday is juicing. Make it a habit to have a raw vegetable juice daily!
Add a Veggie Snack to your days
One of the main goals of having a healthy more nutritious diet is to increase daily vegetable intake. Adding a veggie snack can do that, a good idea is to eat veggie with hummus or other dips.
Power Food Breakfast
Get creative with your breakfast! Breakfast doesn’t always have to be a toast, egg or cereal. You can start the day with a fruit or green smoothie, have a chia seeds, flex seed, cinnamon, goji berry porridge or have a vegetable infused frittata to start the day.
Add Protein To Every Meal
Whether is vegan plant based or lean meats, be sure to add protein to your meals to feel satisfy and cravings free.
Avocados are a great source of healthy fats easy to add to any salad or meal. Also coconut oils, nuts and seeds can be great ingredients to add.
Taste The Rainbow
Add colorful fruits and veggies to your meals. A lot of the most colorful foods and greens are the highest sources of antioxidants, also green foods are very rich in chlorophyll, a key blood cleanser. Get creative with foods like, pomegranates, eggplants, sweet potatoes, spinach, beets, choose color.
Top Supplements for Fat & Weight Loss:)
23 Tips & Tricks to Easily Lose Weight
So you want to slim down in 2016.
Let’s be honest: with so many crappy weight loss supplements and fad diets going around, it’s tough to figure out what works.
What Works For Weight Loss In 2016
Today, we’re taking it back to the basics. Here are 30 proven ways to lose weight easily, safely, and effectively in 2016.
1) Drink More Water
You’re not drinking enough water.
I know, I know. You drink lots of water because you’ve read this tip in every weight loss guide.
But seriously – you need to drink more water.
Don’t believe me? Check out this study, which showed that drinking water can boost your metabolism by 24 to 30% over a period of 1 to 1.5 hours, which means you burn more calories without really doing anything.
Water also helps trick your body into thinking you’re more full. Your stomach physically has less room for food. That fact was reinforced in this study, where scientists showed that drinking a half liter of water 30 minutes before meals helped dieters lose 44% more weight than a placebo (mainly because they consumed fewer unnecessary calories during meals).
Health authorities typically recommend drinking eight 8-ounce glasses of water (about 2 liters, or half a gallon) every day. There’s no harm in doubling that number – or more, if you’re really thirsty.
2) Drink Ice Water
Okay, this tip won’t help you cut down to six pack abs overnight, but it can add up to significant weight loss over a long period of time.
When you drink ice water, your body has to spend energy heating up that water. In days gone by, some people thought this burned calories on a level equal to running or other forms of exercise.
Today, we know that’s just not true: drinking ice water does indeed burn calories. However, you only burn about 8 calories.
Of course, if you’re drinking 8 glasses of water per day, then that’s 80 calories that you wouldn’t have burned. Over the course of a week, that’s 560 calories – or about the number of calories in a Big Mac. It adds up.
3) Drink the Right Amount of Coffee
Coffee is associated with a wide variety of health benefits – and yet it has been unfairly criticized by many in the health community.
Sure, drinking 8 cups of coffee per day isn’t good for you. But drinking coffee in moderation has been shown to lead to some considerable weight loss results.
Good coffee, for example, is packed with antioxidants. Antioxidants (as you may have guessed from the name) fight against the effects of oxidation within your body. They target free radicals and reduce your risk of disease. They also help clear up your skin and reduce the effects of aging among many other wonderful benefits.
From a weight loss perspective, the caffeine in coffee can have a significant effect on your metabolism.
Of course, for maximum weight loss results, make sure you drink your coffee black. Sugar and other high-calorie ingredients will quickly negate any benefits.
4) Avoid Drinking Diet Soda
Diet sodas make big promises about their benefits: you can get similar flavor to regular sodas with none of the calories or sugar!
Unfortunately, in scientific testing, diet sodas have often led to weight gain instead of weight loss.
How can you possibly gain weight by drinking 0 calorie beverages?
Check out this study, which showed that diet soda intake was associated with “long-term increases in waist circumference”. That study involved 749 Americans aged 65 and older. Researchers concluded that adults who drank more diet soda were observed to have higher rates of abdominal obesity, which was also linked to a greater risk of cardiometabolic conditions.
Basically, researchers found that those who didn’t drink diet sodas experienced a 0.8 inch increase in their waistlines over the course of the study, while those who drank diet soda regularly experienced 3 inch increases in their waistline.
Even those who drink diet soda occasionally were observed to have a 1.8 inch increase in their waistline.
Another study from the University of Texas Health Science Center linked diet sodas to a whopping 500% increase in waistline size.
The reason diet sodas mess up your diet is that your brain gets confused when you drink artificial sweeteners (like aspartame) or low-calorie sweeteners (like stevia).
Your brain knows that it tasted something sweet – but it gets confused because it received no calories from the sugar.
Thus, those who drink diet soda are subconsciously forced to consume more food at meals or when snacking between meals.
Meanwhile, those who drink ordinary sodas consume fewer calories in the long run because they don’t feel the need to make up those calories during meals.
Next time you’re thirsty, skip out that Diet Coke and swap it with a real Coke. Just kidding. Drink a water. Soda’s really bad for weight loss.
5) Eat More Eggs, Especially at Breakfast Time
Eating a good breakfast has long been associated with weight loss: when you start your day with a good meal, your body feels satiated throughout the day, which means you end up eating less over the course of the day.
But one breakfast food has proven to be particularly effective for weight loss: according to this study and this one, replacing a grain-based breakfast with eggs will help you eat fewer calories over the next 36 hours (!).
The secret power of eggs lies in its protein content. That’s actually the main reason this link exists: so if you don’t like eggs, replace them with any similar protein source to start your day’s weight loss goals off right.
6) Stop Adding Sugar and Salt to your Meals
You’re the foods you eat already have lots of sugar and salt. You don’t need to add any more.
7) Use Smaller Plates
You know all those stupid articles you see online that talk about “one weird trick for weight loss”?
The “smaller plates” trick is certainly classified as a weird trick.
This isn’t just an old wives’ tale either: in this study, using smaller plates was shown to automatically reduce calorie consumption. People eat less food when it’s on a smaller plate because their portions look larger. Sounds stupid – but it works.
8) Stop Buying Unhealthy Snack Food
Even the most dedicated dieters can fall victims to unhealthy snacks.
We get it: you had a small lunch. You barely ate breakfast. What’s the harm in having a little snack in the afternoon?
There’s nothing wrong with snacking during a diet. The problem lies with the type of snack foods you have around your house.
Stop buying unhealthy snack foods. Throw out any unhealthy snack foods you have in your house. Stock up on healthy weight loss-friendly snacks. Nuts, baby carrots, yogurts, whole fruits, or trail mix are all popular options.
9) Brush Your Teeth After Dinner
Here’s another stupid weight loss trick that sounds dumb, but it works. Brushing your teeth after dinner makes you less likely to have a late night snack or unhealthy dessert later in the evening.
It’s not stupid if it works, right?
10) Order Indian Food Tonight (Or Anything Spicy)
If you’re going to treat yourself to a meal out, why not make it Indian food?
The spices in Indian food – like cayenne pepper – contain high levels of capsaicin. Capsaicin is a surprisingly powerful compound that has been linked to some genuine weight loss results.
Specifically, eating capsaicin raises your metabolism. It also slightly lowers your appetite – because let’s be honest, who wants to eat more food when their tongue and throat are burning?
11) Lift Weights
Cardio may be the king of the weight loss exercises, but weightlifting should never be ignored if you’re trying to lose weight.
One of the worst side effects of dieting is that it puts your body into starvation mode, leading to muscle loss and metabolic slowdown.
To prevent this from happening, perform resistance exercises – like weightlifting.
Of course, weightlifting also comes with benefits of its own. It keeps your metabolism elevated (even for hours after a workout at times). It also prevents you from losing muscle mass. And remember: muscle burns significantly more calories than fat.
If you’re losing weight to look better physically, then weightlifting will just expedite the process. The more you lift weights, the more you’ll have to show off when you burn through that fat. You’ll notice results more quickly.
12) Eat More Fruits and Vegetables
Fruits and vegetables are highly beneficial to any weight loss diet.
Both fruits and vegetables and low in calories – but high in fiber. They also contain high levels of water, which means they hydrate you while also providing low energy density.
Of course, I haven’t even explained the nutrient profile of fruits and vegetables, or the fact that fruits like berries contain high levels of antioxidants and other health-boosting compounds.
Eat more fruits and vegetables. It’s that simple.
13) Add More Fiber to your Diet
Fiber is something most of us don’t eat as much as we should.
Fiber has two main effects on the body.
First, it increases satiety, which means your body feels fuller after eating lots of fiber.
Second, it helps you pass waste out of your body, which speeds up the physical weight loss process.
Even if you don’t believe that, then you’ll believe this study, which shows that eating more fiber over a long period of time can help you control your weight.
14) Get More Protein
Protein is one of those magical weight loss ingredients that people don’t take as seriously as they should.
High protein diets are some of the most effective diets in the world today. Protein helps you feel satiated while also giving your body the valuable muscle building blocks you need to complement a cardio or weightlifting exercise routine.
Studies have reinforced the importance of protein for weight loss. Check out this study, for example, which showed that eating a high protein diet boosted your metabolic burn by 80 to 100 calories per day (which means your body burns more calories without even doing anything). Or, there’s this study, where participants ate 441 fewer calories per day on a high-protein diet.
15) Chew Longer and More Slowly
Here’s another tip out of the “weird but true” weight loss handbook. Studies have shown that chewing your food more slowly is a great way to control your weight.
The reason? Your brain gets tricked into thinking that you’ve had enough to eat. Thus, you eat fewer calories. Certain studies have also shown that chewing more slowly raises the production of specific weight loss hormones.
16) Stop Drinking Sugary Fruit Juices or Sodas
If you’re serious about weight loss, then stop drinking calories. Sugary beverages – like sodas or fruit juices – make up a huge amount of your daily caloric intake. And, since you’re drinking these calories, you don’t feel the same as you would if you ate, say, 300 calories of fries.
Check out the nutrition information on your fruit juice the next time you take a drink. Even seemingly “healthy” juices can have high levels of sugar and calories. You probably knew that soda wasn’t good for you – but you might not have the same hesitation towards fruit juices and blends.
17) Record the Food You Eat
One of the best dieting tips in the world today is to make some record of the food you eat. There are a few different ways to do that.
Some people take pictures of the food they eat. Whip out your phone before every meal and snack and take a picture.
Others write down all the food they eat. You can use your phone for this too – which is handy for subtly tracking food intake on-the-go.
The point isn’t to look back through your food photos and reminisce about that great bowl of cereal you ate this morning: it’s to remind your brain that everything you eat has a consequence.
There’s no sneaking a handful of potato chips at midnight. You can do that if you want – but your brain might stop you because it knows there will be a record of it.
18) Eat Before You Go Out or Attend a Party
Whether it’s a birthday party, a work party, or some type of fun event, there’s probably going to be food there, and it’s probably not going to be super healthy.
Eat before you go out and you’ll be less likely to overeat on unhealthy appetizers and snack foods.
19) Eat Using Chopsticks (Or Anything Else You Find Difficult to Use)
This tip doesn’t work on everyone. Some people will just get frustrated and angry. But on others, it can work like the “chew slowly” trick.
Using chopsticks (or any utensil that’s difficult for you to use) will naturally force you to slow down you eating. You’ll also be consuming less food with each mouthful. Both of these things can help you feel full more quickly, which means you eat less in the long run.
20) Put a Mirror in your Kitchen
This tip can be a bit depressing to implement, but eating in front of a mirror can forcefully remind you of your diet goals.
When you see yourself, you’re reminded that you’re trying to lose weight. Instead of just eating without consequence, you’re watching yourself stuff your face with a second helping of macaroni and cheese.
Put a mirror on your kitchen table or in your kitchen or wherever you eat and make food.
Just remember to take that full-sized mirror down from the kitchen table the next time you have company. You don’t want them to think you’re crazy or super lonely.
21) Eating a Treat? Take 10 Minutes to Eat It
Whether it’s a slice of cake or a cookie, I guarantee the enjoyment of your treat will last longer when you take 10 minutes to eat it. Taking 10 minutes to eat a treat will help you savor it. It will also help you feel fuller – which means you’re less likely to grab a second serving of that treat after you’re done your first.
22) Focus on Eating Whole, Single Ingredient Foods
Whole foods with single ingredients are incredibly effective for weight loss. One of the best things you can do for weight loss is to remove processed foods from your diet and focus on eating whole foods with single ingredients.
Whole foods are filling but, since they contain only one ingredient, it’s hard to gain weight by exclusively eating that ingredient (obviously, there are some exceptions to this rule).
This is also a great way to make your body feel more natural: so instead of filling your body with synthetic chemicals and processed ingredients with low nutritional value, you’re getting food as close as possible to nature.
23) Stop Calling It a Diet
There’s one big problem with fad diets: people feel like they’re dieting. And when people feel like they’re dieting, their psychology changes.
When you feel like you’re dieting, you feel like you’re restricted. You feel like you can’t eat what you want. You feel like something’s holding you back, or that you’re torturing yourself.
Instead of feeling all of these things, don’t call your diet a diet: call it a healthier lifestyle. Your body and mind won’t feel restricted and you’re more likely to successfully lose weight in 2016 in the long run.