10 Weight Loss Tricks
1. Deep Freeze
Once meal prep is over, serve yourself a reasonable portion, then package up the rest and stash it in the fridge or freezer for a later date. When the food is out of sight, studies show you’ll be less likely to reach for a second helping .
2. Wait Before Grabbing Seconds
The quicker we shovel down a meal, the less time we give our bodies to register fullness . Since it takes about 20 minutes for the brain to get the message that dinner’s been served, it’s best to go for a walk or play cards before dishing up seconds or tackling the dessert table.
3. Snack Before Dining
Grabbing an apple or a small cup of yogurt before meeting friends for dinner can help ensure you’ll eat a reasonable amount of that enormous entrée (rather than overdo it). And be sure to reach for the protein—research shows that an afternoon snack of Greek yogurt can lead to reduced hunger, increased fullness, and less eating come dinner time .
4. Sneak in the Veggies
Bumping up vegetable consumption has long been recognized as a way to protect against obesity . Add veggies to an omelet to cut down on cheese, use them in baked goods, and pasta dishes (Bonus: Try zucchini ribbons, or spaghetti squash instead). Pump pureed veggies, like pumpkin, into oatmeal or casseroles. Adding a little vegetable action into a meal or snack will increase fiber levels, which helps make us fuller, faster .
5. Turn Off the Tube
Eating while watching television is linked to poor food choices and overeating . Getting sucked into the latest episode of Snooki and JWoww can bring on mindless eating and it can be easy to lose track of just how many chips we’ve just thrown down the hatch. It’s not just the mindlessness of watching televsion that’ll get us. Commercials for unhealthy foods and drinks may increase our desire for low-nutrient junk, fast food, and sugary beverages.
6. Turn Your Back on Temptation
The closer we’re situated to a food that’s in our line of vision, chances are the more we’ll actually eat of it . If we face away from food that might tempt us when we’re not all that hungry (like an office candy bowl), we may be more likely to listen to cues from our gut rather than our eyes.
7. Hands Off
When snack time hits, our brains can be pretty unreliable. It’s tempting to reach for a bag of chips, but instead, grab a handful (or measure out the serving size) then seal the bag up and put it away. Odds are, you’ll be more mindful of how much you’re polishing off when you see it right in front of you. And next time there’s a between-meal tummy rumble, try a healthy, satisfying 100-calorie snack.
8. Pack the Protein
Protein can help promote a healthy weight because high protein diets are associated with greater satiety, plus it’s important for healthy muscle growth . Animal sources aren’t the only option—try alternatives like quinoa, tempeh, and lentils.
9. Fill Up on Fiber
Eating more vegetables and other high-fiber items like legumes can help keep us fuller, longer . Look for at least five grams or more of the stuff per serving. Snack on high-fiber picks like stuffed baked apples or jazzed up oats.
10. Make Room for (Healthy) Fats
Cutting butter and oil can slash calories, and it’s easy to swap in foods like applesauce, avocado, banana, or flax for baking. But, it’s important to remember that we still need fat in our diets as a source of energy and to absorb the fat-soluble vitamins A, D, E, and K. Plus it helps us feel full. Get healthy monounsaturated and polyunsaturated fats from avocadoes, olive oil, nuts, coconuts, seeds, and fish . Bonus tip: Combining fat with fiber has been shown to increase fat’s power to make us feel full .
1. Your portions are off
You may be eating all the good stuff, but you’re eating too much of it. Take the time to read the serving size indications and stick to it by measuring out your portions or using an at-home food scale. Don’t trust yourself to guess what a cup of spaghetti looks like or you’ll be putting in all the effort of dieting without reaping any benefits. A study of overweight people found that 38 percent of those who practiced only portion control lost weight.
2. You give up too easily
It can be tempting to throw in the towel when you slip up. You may be thinking that if you’ve already ruined your diet you might as well stuff your face and start fresh tomorrow. This way of thinking will get you nowhere fast. It’s natural to overeat once in a while or indulge in that chocolate cake you know you should skip, but don’t let one mistake throw you off balance.
3. You’re exercising less
If you want to lose weight quickly and efficiently it is best to pair your diet with a regular exercise routine. Spend at least 30 minutes a day doing moderate-intensity activity at least five days a week. Whether that is a long morning walk, a bike ride, a yoga class, or an evening at the gym, make sure you don’t leave out the fitness component to your new healthy lifestyle.
4. You skip breakfast
You may think if you skip breakfast you can save those calories for lunch, snack, or dinner time, but by the time you get to lunchtime you’ll be starving and will have a tendency to overeat. Those “saved” morning calories won’t last long. According to the Mayo Clinic, eating a good breakfast helps keep you on track for healthy eating the rest of the day and refuels your body with energy to start the day.
5. You’re not getting enough protein
If you’re focusing on eating smaller portions and fewer snacks, but aren’t consuming enough protein you’ll constantly be hungry. Protein keeps your metabolism running, your energy up, and keeps you full longer as it is harder to digest than most carbohydrates. Include a lean protein in every meal and snack on items that are high in both fiber and protein like nuts, dried fruit, or hummus and veggies.
6. You’re drinking your calories
When you’re trying to lose weight you should be focused on drinking water. Not only does water make you feel full, but it is a pure, calorie free drink that is great for your skin and digestion. If you regularly consume a morning cappuccino, a soda with lunch, and a few beers with dinner you’re consuming a few extra hundred liquid calories a day.
7. You use food as a reward
Many people use food as a reward for completing a long day at work or completing a rigorous workout, but using food as a reward can be a dangerous pitfall when dieting. Emotional eating will sabotage your diet and leave you feeling worse off in the end. Studies show that 78 percent of American consumers are more likely to eat dessert as a treat to reward themselves. Rather than using food as a reward, give yourself an evening in with your favorite show or a new pair of running shoes.
Tips for Eating for Weight Loss!
1. Get the Blues
“I got the blues” may conjure up memories of those macaroni and cheese commercials from the ‘90s, but we’re talking about blue dishware. The color blue can act as an appetite suppressant because it has the least appealing contrast to most food. Research says toavoid plates that match the food served on them (like white plates and fettuccini Alfredo), because there is less of a contrast, which may prompt us to eat more. A small but potentially useful trick!
2. Eat Snacks!
Skipping out on snack time won’t necessarily lead to weight loss, since low calorie consumption can actually slow metabolism . Eating less than three times a day may benefit those who are obese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes (like delayed insulin response) which may increase the risk of diabetes . Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks in between.
3. Peruse the Perimeter
Next time you need groceries, circle the perimeter of the store before going in. This isn’t a way to stalk out your prey, but actually a tactic to load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat, and fish, while the inner aisles hold more pre-packaged, processed foods. Browsing the perimeter can help control how many unwanted additives are in the grocery basket.
4. Stock the Fridge
Make an effort to fill the fridge with healthy produce and proteins (from perusing the perimeter!). Keep lots of fresh fruit and veggies on hand. And for when the fruit basket goes barren, make sure the freezer is stocked with frozen veggie mixes or berries (grab the bags full of just veggies, not the ones with butter-laden sauces). You may be less apt to order out when you’ve got the makings of a healthy dinner right at home. And the good news is, healthy food doesn’t always have to be pricey.
5. Eat in the A.M.
Skipping breakfast in order to “save your appetite” for dinner probably isn’t a safety shield for late-night noshing . While there’s still debate on how important breakfast really is, not eating until the afternoon may lead to binging later on (ie. four servings of mashed potatoes) . Make sure to stick a reasonably sized breakfast with plenty of protein; we tend to eat the same sized lunch and dinner regardless of how many calories we eat in the morning .
6. Get Busy in the Kitchen
We promise cooking doesn’t take long! Restaurants often use larger plates than the ones we have at home, and studies show that increased portion sizes result in increased energy intake, even if there’s a doggy bag involved .
7. Prioritize the Pantry
Take a little time out to toss the junk. If you’ve got some favorite not-so-great items you’d like to save as a treat, tuck them in the back of the pantry with healthier items, like whole grain pasta, rice, beans, and nuts up front. We know that just because the cans of tuna and a bag of lentils are right in front doesn’t mean you’ll forget the brownie mix altogether, but it’ll help keep the brownie mix out of sight, out of mind. Just seeing or smelling food can stimulate cravings, and increase hunger (especially true for junk food) .
8. Serve “Restaurant” Style
Instead of lining up the breadbasket, entire casserole, and salad bowl, right on the table, leave food on the kitchen counter (away from reach). When you’ve cleaned your plate, take a breather then decide if you really want those seconds. Changing up the environment, like by leaving food by the stove, can help reduce food intake .
9. Use Smaller Plates
History shows plate sizes have increased over the past millennium . When it’s time to sit down for dinner, choose a size-appropriate plate or bowl. Using a smaller plate (8-10 inches) instead of a tray-like plate (12 inches or more) can make us feel fuller with the same amount of food. How does this magic trick work? The brain may associate the white space with less food, plus smaller plates generally lead to smaller portions .
10. Chew Slowly
Eating slowly may not fit into a busy workday, but it pays to pace your chewing: the quicker we eat, the less time the body has to register fullness . So slow down, and take a second to savor.
Very low calorie diets are effective for many people, particularly the HCG diet, but a lot of people still believe that very low calorie diets don’t work. They actually do work quite well, even for patients who may not have had success with other diets. There are several scientific reasons why very low calorie diets can result in rapid weight loss. Although they are not a permanent solution, they offer a transition to a healthy lifestyle and a way for people who haven’t had success with dieting or weight loss in the past to see rapid results. Very low calorie diets are not dangerous when they are properly medically supervised, and they offer a safer alternative to many of the other weight loss options available.
Very low calorie diets lead to weight loss
The HCG diet utilizes the effect of the hormone HCG along with a very low calorie diet to achieve its weight loss goals. The only real way to lose weight quickly and safely is by restricting your caloric intake, which very low calorie diets accomplish. During a very low calorie diet the human body switches to a ketogenic state which results in rapid fat loss. This state can be continued as long as the dieter restricts their calorie intake to be more than what they need. Diets that are structured in this way can be continued for an extended period of time without serious complications for the majority of people.
Very low calorie diets end up being significantly more convenient than other types of diets that require exercise or other difficult to follow requirements. The HCG diet is a perfect example of such a diet, as its requirements are designed to be simple and the specific foods that are allowed on the diet and their servings is detailed completely. Many other very low calorie diets are not as effective and don’t have the clinical research backing them up like the HCG diet. The HCG diet has very direct and simple instructions, and dieters benefit from this. It also has a few other distinct advantages compared to many other diets, and it does not take very long to complete.
Very low calorie diets are short in duration
One of the biggest reasons why very low calorie diets are often successful is because of the fact that most of them are short in duration. It’s important to note that even longer duration very low calorie diets are safe if they are medically approved, as many obese patients can have calorie restrictions in the long term without suffering major medical problems. The HCG diet lasts for just a period of three to six weeks, which means that most people can handle the length of time required for the diet without any major issues. It’s also an easy diet to learn for most people, and the protocol has been around for a very long time with minimal modifications compared to most other diets.
The best very low calorie diets focus on food quality
For many things in life, quality is more important than quantity. For a very low calorie diet, it’s not the number of calories that you are eating that matters as much as the quality of those calories. The best very low calorie diets like the HCG diet are more focused on food quality, which is why it does not result in nutritional deficiencies like many other diets. The foods for the HCG diet are carefully selected based on the minimum nutritional needs of the average person. Only natural whole foods are allowed on the diet with strict restrictions, and there is a sufficient amount of protein on the diet as well which helps to ensure that muscle mass is not lost.
Some people may need additional tweaks to the diet such as increasing the calorie amount slightly, increasing the protein amount, or other changes to the diet, but most people can follow the standard protocol without any issues. Some people also take a multi-vitamin while they are on the HCG diet, and this can be a good idea for many dieters. If for no other reason, it can give dieters the peace of mind that they can safely stay on the diet without having to worry about nutritional deficiencies. When the diet is properly followed, there are no nutritional issues, and an experienced medical provider will be able to tell the patient about any particular precautions that they need to be aware of before they start the diet.
Very low calorie diets need to be medically supervised
Although very low calorie diets are safe and an excellent alternative to traditional medical treatments like bariatric surgery, they always need to be attempted under the direction of a medical provider. There are some contraindications to these diet that have to be reviewed by a medical professional before a person attempts the diet. With the wide range of very low calorie diets being made available online, and with many patients attempting these diets without medical advice, there have been more people who have had nutritional deficiencies, gallstones, or other health problems. There is really no circumstance where a person should attempt a very low calorie diet without getting some sort of medical advice.
With the proper medical supervision, a very low calorie diet can help a patient get back to a healthy lifestyle and change their eating habits. It’s happened already for thousands of people on the HCG diet, and within just a matter of three to six weeks, many patients report that their appetites have changed, that they no longer feel the urge to eat the same unhealthy foods that they used to eat, and most importantly, they report substantial weight loss. All of these results are accomplished without having to rely on dangerous bariatric surgery, medications, or other weight loss treatments that come with major risks and can be very expensive.
Posted by Chris Garner – Do you have great intentions to make good choices about your health every week, but then rush into your busy day making bad choice after bad choice. One of the best ways to overcome this is to put your choices on auto-pilot.
What do I mean by auto-pilot? You accomplish this with simple planning. According to Wikipedia, the definition of planning is “the process of thinking about and organizing the activities required to achieve the desired results.” In order to achieve the results of good health that you and so many of us are after, incorporate a time of planning into your weekly like. Take a few minutes on the weekend, before the week begins to create your plan for the week ahead. Here is an example of a plan to simplify your choices when it comes to your meals and snacks for the week.
Determine three breakfasts, three lunches, three snacks, and three dinners to make for the week. Do the same breakfast/lunch/snack/dinner on Mon/Thur, do the second B/L/S/D on Tues/Fri, and the third on Wed/Sat. You can have a day off of planning for your Sunday, but you still want to make good choices. A free day from planning is not permission to unravel all your good work you did through the week, it just gives you a break from planning.
This is just a simple example of how you can plan your week to minimize the eating on the run, which many times results in too much processed food and unhealthy sugars in one’s diet. It also helps you prepare containers of food ahead of time to take with you for days when you are on the go. Take the time to find the right plan for your week that works for you. Everyone is different and so is your schedule, but putting your eating on auto-pilot can help to increase your chances of making good choices along the way. Plan on! Visit thrivinghealthylife.com for healthy vitamins, supplements and more.