1. Use Smaller Plates
Dinner plate sizes have increased on average by 23% since 1900.Using bigger plates can result in you serving 9% to 31% bigger portions than you usually would.Larger portions encourage you to eat more, and will inevitably lead to an increase in weight gain.
In one study, participants who were offered a larger portion increased their calorie intake by 30% compared to those offered a smaller portion.
If the plate or bowl size encourages you to eat only 50 more calories a day, your increase in weight would be about 5 pounds a year.
2. Weigh Yourself Every Day
A four year study involving 875 participants revealed that those who used their smart scales the most lost more weight.Men lost an additional 2.5 lbs and women lost 2 lbs in 1 year.
Research has shown that more or less 40% of weight lost by any means is regained in 1 year, and close on 100% of weight lost is regained after 5 years.
One study has proven that weighing yourself frequently and keeping track of the results is effective for maintaining your weight.
For the study, 162 participants were given a target of losing 10% of their body weight. Half the participants weighed themselves daily and recorded their weight on a graph, and the other half didn’t. After a year, both groups lost about 5% of their weight. But only the group that weighed themselves daily kept the weight off in the second year.
3. Snack Wisely
Avoid mid-morning snacking. A one year long study has shown that women who did not snack between breakfast and lunch lost on average 4% more body weight in comparison to mid-morning snackers.
But waiting too long between meals can also sabotage weight loss efforts. Snacking can help you manage your hunger better and help in making healthier choices at your next meal.
Choosing healthy snacks is important. Avoid junk food snacks and snack instead on nuts and low calorie fruit such as apples, which contain a soluble fiber called pectin. Pectin promotes satiety (the feeling of fullness), and helps to slow down digestion.
4. Increase Your Baseline Activity
Baseline activity is your day to day activity, the usual light or sedentary activities of daily living such as walking, household chores, etc. These activities generally don’t burn up a lot of calories, but increasing your baseline activity can help increase your energy expenditure. Study results suggest that any increase in physical activity can help reduce belly fat and body weight and is useful for preventing chronic diseases.
5. Cut Out Sugary Drinks
Research has proven that sugary drinks increase the risk of obesity,as well as heart disease, diabetes, and gout. A typical 20-ounce soda contains 240 calories or more. These calories do not give a feeling of fullness, so you will not eat any less. Replacing sugary drinks with non-sugary drinks can result in an average weight loss of 2% to 2.5%.
Beware of artificially sweetened drinks, artificial sweeteners can increase appetite.
6. Increase Your Protein Intake
Increasing your daily protein intake can help you consume less total daily calories. A 15% to 30% dietary protein increase at a constant carbohydrate intake helped study participants eat 441 less calories a day and lose 11 lbs in 12 weeks.
Starting your day with a protein rich breakfast can help to reduce hunger cravings during the day.
7. Drink Green Tea
Several studies have shown that green tea can help with weight and fat reduction by helping to increase energy expenditure.This is mostly due to a phytochemical compound in green tea called EGCG (epigallocatechin gallate).
8. Make Smart Drink Choices
Ideally, alcohol should be eliminated for maximum weight loss results. But if you do choose to drink alcohol, drink in moderation. Research has shown that moderate alcohol consumption has health benefits. Moderate alcohol consumption of about a drink a day is linked to a 14-25% reduction in heart disease risk compared to no alcohol at all.
Your choice of alcohol can have a significant impact on your calorie intake. Cocktails and other sugar filled alcoholic drinks are the worst calorie culprits. And unfortunately those yummy craft beers are also packed with calories, so if you have to drink beer, light beers are the better option. Although straight shots or on the rocks drinks have the least calories, the ellagic acid in red wine helps to delay the growth of fat cells while slowing the development of new fat cells.
9. Drink More Water
Increasing your water intake to a liter (34 oz) or more every day without making any other changes to your lifestyle can help you lose weight.
Drinking half a liter (17 oz) of water before a meal can help boost your weight loss efforts.
10. Get Enough Sleep
Insufficient sleep is associated with reduced leptin and elevated ghrelin, two opposing hormones involved in the regulation of appetite. Leptin decreases your appetite and ghrelin increases appetite. These differences in leptin and ghrelin caused by lack of sleep are likely to increase your appetite.
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