12 Proven Weight Loss tips
To successfully reach and maintain your fat loss goals, it
is important to have a sound, science-backed approach. Here are 12 fat loss
tips pulled from research papers and tested in real gyms.
1. Eat More Protein
Protein is famous for its muscle building abilities but
protein is also a key fat loss food. Protein helps you feel fuller longer.
Eating more protein has been shown to cause people to eat less calories without
trying.
2. Have a Salad First
esearch from the Ingestive Behavior Lab at Penn State
University shows that having a salad before you eat your main meal can decrease
your calorie intake at that meal by 10-12%.
3. Snack on nuts
or the longest time, nuts were shunned on fat loss diets
because of their high fat content. However, the fat, fiber, and protein in nuts
makes them a great fat loss snack. Portion control is key and ~1/4 cup is a
perfect snack size.
4. Weigh Yourself Often
People often shun the scale but research from the National
Weight Control Registry shows that 75% of people that have maintained a +30lb
weight loss for over a year weigh themselves regularly.
5. Find a Diet You Enjoy
There are so many different sensible ways to lose weight.
Over the long term they all yield similar results, as the key is really
compliance. Find a diet that you enjoy, one that you can stick with. That is
the most powerful factor in long term weight loss.
6. Turn the Lights Out
Recent research has revealed the hormonal importance of
getting adequate sleep. Insufficient sleep negatively impacts hormones like
leptin which regulate appetite, metabolic rate, and fat burning. Get
7-9 hours each night.
7-9 hours each night.
7. Take Care of Your Belly
Did you know that there are 10 times more bacterial cells in
your digestive tract than cells in your entire body! These bacteria interact
with receptors in your body and impact brain signals and hormones that control
calorie burning and fat loss. Eat fermented foods like yogurt and kefir or take
a probiotic supplement to ensure you have the best bacteria working for you,
not against you.
8. Enjoy Avocados
Avocados contain high levels of monounsaturated fat (so does
olive oil and beef). Switching out saturated fat and replacing it with
monounsaturated fat, has been shown to cause a redistribution of body fat
causing a reduction in the dangerous fat that sits behind your six pack and
around your organs.
9. Skip Sugar Sweetened Beverages
The calories that you take in from sugar sweetened beverages
are some of the worst because they are easy to consume and your body doesn’t sense
them with respects to impacting your level of fullness. Skip the calorie
containing drinks and opt for water, sparkling water, or green tea. The latter
not only is zero calorie, it can also ramp up fat burning!
10. Eat Breakfast
The National Weight Control Registry tracks the behaviors of
people that have successfully lost and kept off 30lbs or more. Their data shows
that 97% of these people eat breakfast. It is a great habit that sets the tone
for your day.
11. Eat Protein at Breakfast
In addition to eating breakfast, it is important to eat
protein at breakfast. Protein eaten at breakfast has the greatest impact on
satiety compared to protein eaten at other times of the day.
12. More Meals is Not Better
The commonly touted ‘Eat 6 Small Meals a Day’ is a recipe
for dieting disaster. Research shows that the size of your meals, not how often
you eat them, is the biggest factor when it comes to controlling appetite.
Usually Breakfast, Lunch, Dinner, and a snack, is the right frequency for fat
loss success.
