What to eat and from what to stay away !!!
This is something often repeated by the weight loss industry, as every marketing idea becomes a program and then a trend. To be honest, when we think about all diet ideas we have heard we often shake our heads that they were EVER a real thing? Weight loss industry is full of ridiculous myths. That are based on gaining profit , and their focus is on finding a way to take your money by any means possible.
For everyone who is trying to lose weight, these science-backed strategies are truthful and more effectivethat anything is seen on commercial.
Here they are:
1. Drink Plenty Of Water
Because by doing it you increase your metabolic rate by 24-30 percent over a period of 1-1.5 hours.And this allow you to burn more calories;
2. Fill Up On Eggs In The Morning
Eat whole eggs for breakfast and by that you will consume fewer calories, get bigger weight loss, and a lower body fat percentage;
3. Enjoy A (Black) Cup Of Coffee
Coffee has plenty of antioxidants and a plethora of health benefits. Research shows that the caffeine in coffee can boost metabolism up to 11 percent and increasing fat burning up to 29 percent;
4. Drink Green Tea
Catechins in green tea are powerful antioxidants that combine with caffeine work to increased fat burning;
5. Replace Your Cooking Fats With Coconut Oil
Coconut oil is rich in medium-chain triglycerides what increases metabolic rate by 120 calories per day, and reduces calorie intake by 256 calories per day;
6. Get Rid Of Added Sugar
Added sugar is the main reason for weight gain. High fructose corn syrup and added sugar are associated with obesity, type 2 diabetes, heart disease, and more;
7. Minimize Your Refined Carbs Intake
Refined carbs are sugar, or grains previously stripped of their nutritious attributes. Research finds a connection between refined carbs and obesity.Refines carbs cause a rapid spike in blood sugar, which makes you feel hunger and cravings for more refined carbs.
8. Keep A Food Diary
Counting calories and keeping a food diary, where you record exactly what you eat, leads to successful weight loss;
9. Keep Healthy Food On Hand When Hunger Strikes
When hungry, we usually reach for the first thing that will satisfy us. Often its an unhealthy choice like processed snacks.Keeping only healthy foods on hand will prevent us eating empty calories. Whole fruits, a handful of nuts, raw veggies, and yogurt are all great options to consider.
10. Eat Foods With Capsaicin
Capsaicin — often found in spicy foods like cayenne pepper — increase metabolic rate and decrease your appetite;
11. Do Some Cardio
Aerobic exercise is a great way to burn calories and improving your physical and mental wellbeing at the same time. Research proven that by doing this exercises you are losing belly fat, too;
12. Do Resistance Exercises
To prevent the loss of muscle and the reduction of metabolism try lifting weights .Studies link this to a higher metabolism, and the prevention of loss of muscle mass;
13. Eat Plenty Of Fiber
Fiber, specifically viscous fiber, increase satiety and aid in weight control;
14. Load Up On Veggies and Fruits
Veggies and fruits are full of water ,have lower energy density so they provide less energy per gram of food.This allowes you to eat more without consuming too many calories. Studies show if you eat them regularly weigh less will happen;
15. Slow Down Your Chewing
When eating too fast you may find yourself overeating, only to be met with an uncomfortable feeling of fullness soon after. That’s because your brain had no time to register that your body is full. Research confirmed that chewing slower can help you to consume fewer calories and increase the production of hormones responsible for weight loss;
16. Get Quality Sleep
Research shows that poor sleep is one of the biggest factors for obesity. 89 percent increase in obesity among children, and 55 percent among adults are result of not enough sleep.
17. Beat Your Food Addiction
Addiction of food makes you to have food cravings, causing you to spiral out of control and eat far more than your nourishment and enjoyment.According to one study made in 2014 -19.9 percent of people meet the food addiction criteria;
18. Eat More Protein
Consuming a diet high in protein help you to increase metabolic rate by 80 to 100 calories per day, it also improves your satiety, resulting in you eating up to 441 fewer calories per day;
19. Don’t Drink Your Calories
Eating sugar is bad, but drinking it is even worse. Studies have proven that liquid sugar calories may be the most fattening part of the modern diet. This means steer clear of sugar soda and fruit juices.
20. Eat Whole Foods
Diets often forget one very important factor: overall health.
If you want to slim down but stay healthy remember NO STARVING ,only eat organic healthy food(fruits and veggies) and do some exercises.
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