50 Easy Weight Loss Techniques That Work Fast
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Use spices in place of sugar which is linked to heart disease and weight gain to add a sweet flavor to your food. For example, sprinkle pumpkin spice on top of plain yogurt, or put a dash or two of cinnamon on apple slices, oatmeal, or sweet potatoes. Sugar-filled syrups can add hundreds of hidden calories to an otherwise calorie-free cup of coffee.
Instead of having a flavored latte, sprinkle cinnamon or cocoa unsweetened on a cappuccino. Opt for a homemade coffee shake with a mocha twist. Toss brewed coffee, a splash of skim or milk alternative, a small squirt of chocolate syrup, and a handful of ice into a blender. You'll be sipping about 70 calories instead of the plus calories in a Starbucks Mocha Frappuccino Blended Coffee drink.
Liquid calories aren't as filling as calories from whole fruits and veggies, says Joy Bauer, R. An orange has about 2.
If you do opt for juice, try a green one made with naturally low-sugar vegetables like spinach, kale, cucumbers, and celery with a splash of fruit juice for half the calories and a third of the sugar. Fiber is an indigestible carbohydrate from plant-based foods like bran flakes and strawberries that absorbs water and helps us eliminate waste as it travels through the digestive system.
According to a review published in Journal of American College of Nutrition , fiber may increase satiety to keep you fuller longer and dietary fiber intake is associated with lower body weight. Mayo Clinic recommends that women should aim for at least 21 to 25 g of fiber a day, while men should aim for 30 to 38 g a day.
Dim The Lights Before Eating
And we're not talking high-sodium croutons. Toss in chopped apple , radish slices, water chestnuts, or toasted walnuts to get a satisfying crunch plus a boost of nutrition.
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Stress is a sneaky culprit when it comes to weight gain. Skip refined carbohydrates like white pastas and breads that are stripped of important nutrients and minerals like fiber. Instead, try delicious zucchini linguine with meatballs or spaghetti squash. It's important to make sure you get your body moving every day, not only for weight loss, but also for your health. Walking about 10, steps a day reduces your risk of coronary heart disease, certain cancers, diabetes, and high blood pressure, according to Kettering Health.
When you get too hungry, you're less likely to make healthy choices. According to the NHS , skipping meals can result in fatigue from lack of essential nutrients, and you may be more likely to snack on high-fat and high-sugar foods, which could result in weight gain. To lose weight for good, avoid dieting or unhealthy habits you practiced in the past. Fad diets are temporary, restrictive, and can limit your nutritional intake, which can leave you feeling hungry and deprived, according to researchers at UCLA. Avoid grocery shopping when you're hungry.
You're likely to make impulse purchases that could lead to weight gain. According to research published in JAMA , hungry shoppers purchased six high-calorie items in comparison to four purchased by those who were full. Eating too little can be extremely dangerous for your body. Healthline reports that the average woman needs about calories per day to maintain her weight and about calories to lose one pound of weight per week, though you should consult with your healthcare provider to see what's best for you.
50 Weight Loss Tips for College Students
Trim portions of food instead of removing entire categories carbs, fats, etc. For a fit and toned figure, dieting alone isn't enough. You also need to exercise. The American Heart Association recommends minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week.
Skipping breakfast may lead to weight gain. In a large study published in Journal of the American Dietetic Association , adolescents and children who declined breakfast had higher BMIs and waist circumferences than those who ate breakfast regularly. Type keyword s to search. Today's Top Stories. The 20 Most Ignored Cancer Symptoms. Getty Images. Temptation-proof your kitchen. Keep healthy foods in sight.
Have good-for-you snacks handy. Con Poulos. Make breakfast easy. Concoct a backup plan. Try dinner for breakfast.
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Eat only when the sun is up. Make vegetables the focus of your plate. Work appetite-curbing protein into every meal. Choose carbs in their natural form. Flip your dinnerware. Avoid eating from the bag. Be fastidious about fats. Hydrate right. Add flavor with spices. Watch that latte. On average, Americans eat about 15 teaspoons of added sugar each day.
This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains. There is actually truth to the claim that drinking water can help with weight loss. Drinking 0. Drinking water before meals may also lead to reduced calorie intake , especially for middle-aged and older people 20 , Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar 22 , Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds.
Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn 24 , 25 , Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories. Glucomannan is one of several weight loss pills that has been proven to work. This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam. Glucomannan is low in calories, takes up space in the stomach and delays stomach emptying.
It also reduces the absorption of protein and fat, and feeds the beneficial gut bacteria 30 , 31 , Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel. Shop for glucomannan supplements. Liquid calories come from beverages like sugary soft drinks , fruit juices , chocolate milk and energy drinks. These drinks are bad for health in several ways, including an increased risk of obesity.
It's also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat 34 , Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed. The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease 36 , The main dietary sources of refined carbs are white flour, white bread , white rice , sodas, pastries, snacks, sweets, pasta, breakfast cereals and added sugar.
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. There are a few different ways to do intermittent fasting, including the diet , the method and the eat-stop-eat method. Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods.
30 Ways to Lose Weight and Get Rid of Your Belly
This should lead to weight loss, as well as numerous other health benefits Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss 39 , Shop for green tea. Matcha green tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea. Shop for matcha green tea.
Fruits and vegetables are extremely healthy, weight-loss-friendly foods. In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less 45 , There are several effective ways to do this, including counting calories, keeping a food diary or taking pictures of what you eat 47 , 48 , Using an app or another electronic tool may be even more beneficial than writing in a food diary 50 , Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes 52 , People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more Many studies have shown that low-carb diets are very effective for weight loss.
Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet 57 , A low-carb diet can also improve many risk factors for disease. If you eat too fast, you may eat way too many calories before your body even realizes that you are full 59 , Faster eaters are much more likely to become obese, compared to those who eat more slowly Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss 62 , Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats.
Studies show that they can boost your metabolism slightly, while helping you eat fewer calories 64 , 65 , Coconut oil may be especially helpful in reducing the harmful belly fat 67 , Note that this does not mean that you should add this fat to your diet, but simply replace some of your other fat sources with coconut oil.
Shop for coconut oil. Eggs are the ultimate weight loss food. They are cheap, low in calories, high in protein and loaded with all sorts of nutrients. High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein 69 , 70 , 71 , It may also help you eat fewer calories throughout the rest of the day 4 , 5 , 6 , Chili peppers and jalapenos contain a compound called capsaicin, which may boost metabolism and increase the burning of fat 74 , 75 , 76 , Capsaicin may also reduce appetite and calorie intake 75 , Probiotics are live bacteria that have health benefits when eaten.
They can improve digestive health and heart health, and may even help with with weight loss 79 , Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight 81 , 82 , Probiotics may help regulate the healthy gut bacteria.
They may also block the absorption of dietary fat, while reducing appetite and inflammation 84 , 85 , Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss 87 , 88 , Shop for probiotics. Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.
This number is even higher for children This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation 91 , Fiber-rich foods may help with weight loss. Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones 93 , 94 , Furthermore, many types of fiber can feed the friendly gut bacteria.
Healthy gut bacteria have been linked with a reduced risk of obesity 96 , 97 , Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating , cramps and diarrhea.
50 Weight Loss Tips for College Students - CBS News
Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad. Therefore, if you brush or use mouthwash after eating, you may be be less tempted to grab an unnecessary snack. Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods. This is a major cause of overeating for many people, and affects a significant percentage of the population.
Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat or both. The best way to beat food addiction is to seek help.