Weight loss is not easy at all and that is why many people end up frustrated after sometime. However hard you try to eat well and get some exercise, sometimes you look at the scale only to find things are stuck where they are. However, by making a few changes to your diet, you can speed up weight loss. Below are five simple things you could do in your diet and still shed pounds the same week.
1. Cut Back on Added Sugars
Other sugars such as refined sugar, high fructose corn syrup, honey, maple syrup should not constitute too much of foods in a healthy diet. The products containing added sugars often contain a lot of calories, but the nutrients they contain are very few. Eating foods high in added sugars are empty calories, thus consuming them leads to weight gain in the long run. You might want to reduce or eliminate the intake of sodas, sweetened coffee beverages, pastries, candy, ice cream, and other foods that contain added sugars. You’ll decrease your daily calorie intake and drop that dress size without struggling or feeling hungry.
2. Up Your Protein Intake
This food macronutrient is the most filling, and that means it will keep you full for a longer time than fat or carbohydrates. Another exploration revealed that subjects when they increased their protein intake up to 30% consuming 441 fewer calories per day, decrease body weight. To increase your protein, consume foods such as fish, chicken, baked beans, Greek yogurt, cottage cheese, eggs, nuts, seeds, and milk. Consuming enough protein will also increase metabolism; another factor that will enhance weight loss.
3. Refined grains have been processed to remove most of the nutrients, and they are less satisfying when you’re trying to consume adequate fiber, so opt for whole grains.
White bread, pasta, rice, cakes and other baked foods are products which have been processed to remove the fiber- and nutrient-rich outer layer known as bran. An analysis of a number of food surveys indicates that individuals who consume more refined grains are likely to be heavier than individuals who consume more whole grains. Notably, although whole grain oats, quinoa, brown rice, whole grain bread, popcorn and others contain more nutrients, they contribute to appetite control and lower calorie intake as well.
4. Load Up On Veggies
Many vegetables have very few calories per grams, and you can eat large portions just as you wish without putting on calories. Furthermore, there is evidence which shows that greater consumption of vegetables leads to weight loss. Why veggies are helpful for weight loss is due to the fact that they are rich in fiber. In your stomach, the fiber swells and causes an expansion which will trigger fullness with minimal calloric intake. Don’t limit yourself to strictly incorporating veggies to salads, they can be included in eggs, soups and stews, tacos and burgers, as a side dish of vegetables and fruits to our protein meals, and form the base for veggie meals.
5. Stay Hydrated
The first thing to consider when it comes to losing weight is water, and a lot of water may I add. Studies show that drinking more water will help burn calories in the short term. But more importantly, hydration helps you avoid situations where you mistake hunger for thirst. This means you will not be inclined to take too much food, especially the kinds of food that is not suitable for a certain body type. One of the effects of drinking enough water is that your metabolism attained is steady and this leads to the burning of more calories in any given day. People should ensure they take not less than 64 ounces of water daily, and more so if they are active in exercises and physically involved. Pouring plain water in a cup, perhaps having a wedge of lemon makes it more appealing if that’s what would make you drink enough water for the day.
These minor adjustments are in fact major game changers that can really place you on the path towards losing weight in the right way. Most importantly, these diet changes don’t require significant lifestyle alterations for the long-term. So be active in trying to reduce intake of sweets, increase protein consumption, opt for whole grain products, make a large portion of your plate vegetables, and drink water. If you do, the pounds are sure to melt away.
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