Are the pounds not coming off as quick as you’d like? Or worse — not coming off at all? Well, while I and many like you have been there before, the goods news is that there are some small but highly effective changes you can make to get your scale moving in the right direction! Read on…
Get More Dairy: Cutting calories and want to maximize the amount of fat you lose? Of course you do! And the good news is, you likely already have plenty of great sources sitting in your fridge right now.
Increasing dairy while on a calorie-restricted diet has been proven to highly increase fat loss. Skim milk is a terrific option which will provide you with this benefit, along with protein to help keep you feeling full — all while keeping calories low!
Practice Meditation: Stress causes your body to produce a hormone known as cortisol, which is linked to gains in belly fat. Practicing meditation is a simple and highly effective way to combat this that will have numerous other benefits in your personal life as well.
Just 10 minutes a day can make a significant difference. If you’ve never done it before — no worries. There are literally millions of free videos on You Tube that will guide you through the process, with many specifically tailored towards losing weight.
Eat Foods High in Fiber: Endless hunger pangs preventing you from reaching your goals? Add more fiber into your diet! It will keep you feeling full and satisfied between meals, making diet-killing binges a thing of the past.
High fiber diets have also been shown to have such health benefits as reducing blood pressure and controlling blood sugar. Good sources of fiber include fruits, vegetables, whole-grain products, beans, nuts and seeds.
Top With Hot Sauce or Salsa: Having trouble making your meals tasty but trying to avoid high calorie flavorings like mayo or ranch? Spicy condiments like hot sauce or salsa are your solution!
Most spicy condiments are zero calorie or very close to it, allowing you to enjoy your food while still keeping your weight loss on track. Many also contain the antioxidant catechin, which has been shown to raise resting metabolism by 4% — or about 80 calories extra burned per day!
Use Smaller Plates: Eating the right things but having trouble keeping your portions in check? It may sound too simple to actually work, but just using smaller plates has been proven to reduce overeating by 16%!
Try to also take time to slow down and enjoy your meal. There’s a 20 minute delay until your brain realizes your full, so if you’re rushing through your meal, eating too much is likely. Avoid this by enjoying a nice conversation or doing some reading while you eat.
Eat With a Purpose: Nutrition researcher John Barban has long been known for his focus on the inherent differences between men and women when it comes to getting results from diet and exercise. He recently started emphasizing what he calls the “5 wonder veggies for women.”
Studies showed that when women added these common vegetables to their diet their metabolisms (and as a result, weight loss) increased significantly, regardless of the woman’s lifestyle or body shape. Learn the 5 veggies in this video (1:05 mark) that explains how it works.
I hope you’ve found at least a few weight loss tips that you can easily add into your lifestyle. Stay committed and you’ll see results! Good luck, and be sure to pin this in case you need a reminder sometime in the future! 🙂