Simple changes to lose weight

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Eat A Larger Breakfast And Smaller Dinner

Eat This, Not That! Common sense states if you want to lose weight you shouldn’t have a large meal not long before going to bed, and now we have additional research to back up that hypothesis. A study published in The Obesity Society followed two groups of overweight women with metabolic syndrome on identical 1,400-calorie weight loss diets for 12 weeks.

While both groups consumed 500 calories at lunch, one group consumed 700 calories for breakfast and a 200-calorie dinner (the “big breakfast” group), while the other group ate 200 calories at breakfast and 700 calories at dinner (the “big dinner” group).

Even though the nutrient content of the meals was exactly the same for both groups, after three months the big breakfast group lost about two and a half times more weight than the big dinner group.

Don’t Skip Breakfast

Though you may think skipping a meal such as breakfast will help you lose weight because you would be consuming fewer calories, numerous studies have actually shown that bailing on breakfast is bad for your waistline. “Why,” you ask?

It turns out that skipping breakfast not only means you’ll likely consume more calories later in the day but eating more calories in the latter part of the day is a nightmare for metabolic circadian rhythms, which help keep your weight in check.

Channel Your Inner Squirrel

If you feel yourself getting those midday hunger pangs, put down the soda and candy bar and opt for some nuts instead. Walnuts, almonds, cashews, and Brazil nuts are all low in carbs while also being excellent sources of good fats and fiber, meaning they keep you fuller longer.

According to a study in The Journal of Nutrition, eating almonds with main meals reduces some markers of oxidative damage, which improves your overall health.

Switch From White Potatoes To Sweet Potatoes

Although white potatoes offer some potassium and fiber, sweet potatoes reign supreme in the nutrition department, so always reach for sweet potatoes instead of their white counterparts.

A large sweet potato contains around 4 grams of satiety-boosting protein, 25 percent of the day’s belly-filling fiber, and 11 times the recommended daily intake of vitamin A. What’s more? It’s less than 200 calories. By contrast, a white potato has upwards of 250 calories.45

Plate Properly

It should come as no surprise that what you put on your plate matters, especially if you’re trying to shed some pounds. For a balanced and healthy diet, two-thirds of your dinner plate. For example, should consist of lean meats and vegetables think salmon and broccoli or turkey and spinach. The remaining third can consist of starch. But even then aim for healthier choices such as whole grains, lentils, or sweet potatoes.

Know When To Snack

It’s not just important to snack healthily throughout the day, but it’s also crucial to know when you should snack. A study published in the Journal of the American Dietetic Association found mid-morning snackers typically eat more over the course of a day than afternoon snackers.

Furthermore, researchers found that dieters with the mid-morning munchies lost an average of 7 percent of their total body weight. While those who did not snack before lunch lost more than 11 percent of their body weight. That’s a difference of nearly 6.5 pounds for a 160-pound woman with a weight-loss goal.

Learn To Love Lemons

Not only is drinking lemon water a healthy, low-calorie alternative to soda or juice. But lemons themselves have also been shown to contribute to weight loss. Just one lemon contains an entire day’s worth of vitamin C, a nutrient that has the power to reduce levels of cortisol. A stress hormone that triggers hunger and fat storage.

Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain. Believe it or not, even the peel is beneficial because it is a potent source of pectin a soluble fiber. That’s been proven to help people feel fuller, longer.

According to a study published in the Journal of the American College of Nutrition. Participants who ate just 5 grams of pectin experienced more satiety.

Embrace Beans

Beans can help boost feelings of fullness and manage blood sugar levels. Making them an excellent ally in your weight loss battle. In fact, a recent study published in The American Journal of Clinical Nutrition found that.

Eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss. Kidney beans, in particular, are an excellent source of fiber while also being low in carbs. Making them an ideal pantry staple for those looking to shed a few pounds.

Drink Cinnamon or Mint Tea

Not only is tea a low-calorie alternative to coffee-based drinks that tend to be packed with milk and sugar. But certain varieties of the soothing beverage can actually help contribute to weight loss. For example, Nicole Anziani, MS, RD, CDE, suggests drinking cinnamon tea. Because the cozy beverage may even help decrease blood sugar due to cinnamon’s effect on blood glucose.

Similarly, mint tea can help with weight loss because mint is an appetite suppressant. An animal study published in the Journal of Digestive Diseases found that peppermint oil can relax stomach muscles. Which can increase bile flow and improving the digestion of fats.50

Eat Zucchini Noodles Instead Of Pasta

Zucchini noodles look like spaghetti, but the similarities pretty much end there. Eating zoodles over pasta cuts out empty carbs but adds ever-important vitamins and fiber. While two cups of pasta contain 480 calories, 90 grams of carbs and 2 grams of fiber, two cups of zucchini zoodles boast 66 calories, 12 grams of carbs, and 4 grams of fiber.

If prepared well, zoodles can be just as flavorful as a bowl of spaghetti, and they can easily help you achieve your weight loss goals. 🙂 🙂

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