1. Make Jogging Habit
Exercising to lose weight may not be the most revolutionary notion but Brazilian scientists have found that exercise heightens the activity of your neurons that control feelings of fullness; ensuring you eat slowly and steadily. A 30-minute pre-work jog may leave you desperate for breakfast but it’ll also stop you reaching for the sweet jar later on.
Worry about your over weight body? Follow these awesome tips and see how your weight drops off.
2. Eat Fish
Eat more of Nemo’s pals to lose weight. Fatty fish like tuna and salmon are loaded with omega-3 fatty acids which quash hunger. Healthy fats trigger the “I’m full” signal to your brain quicker according to the National Institutes of Health, meaning you are less likely to overeat.
3. Sleep Early at Night
If you’re not getting enough you’re throwing off the amounts of appetite-regulating hormones that your body produces. According to researchers at Stanford University people who hit the sack for less than 7.5 hours per night experienced an increase in the Body Mass Index (BMI). So make sure you hit that snooze button.
4. Always Try to Take the Stairs
Use stairs instead of escalators, get off the bus one stop earlier and leave the car at home for short trips. University of Virginia studies show you can lose weight four times quicker by adding light bursts of exercise — up to 30 minutes in total — to your daily schedule.
5. Aim for about 30 Grams of Protein at Each Meal
Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more kilojoules than fat does, even at rest. Protein is also more satiating than fats or carbs (aim for about 30 grams of protein at each meal), and the best source? Turkey. It has the fewest kilojoules of any animal protein and contains the amino acid leucine, which keeps the metabolism running at full speed.
6. Drink milk
Here’s a way to feel better about having the occasional off-day. Wash your meal down with a glass of skimmed milk. According to the University of Copenhagen, calcium may help reduce the amount of saturated fat your body absorbs by up to 300kJ. Like fibre, calcium binds with fat molecules and helps flush them out through the intestine. Supplements don’t have the same effect.
7. Go green with Green Tea
Green tea has been called deemed a “metabolism potion” and it’s not hard to see why. It contains a plant compound called ECGX which helps promote fat burning. According to research, consuming two to four cups of the green stuff per day could help you burn an extra 200kJ a day.
8. Don’t Skip Breakfast
Skipping breakfast sends your body into starvation mode, so your metabolism slows right down to conserve energy. So what breakfast treats should you be eating that are slow to digest and leave you feeling fuller for longer? Try a mix of lean protein with complex carbohydrates and healthy fats — such as an egg white omelette and half a cup of oats mixed with a quarter cup of frozen berries followed by a teaspoon of omega-3 loaded fish oil.
9. Pop pills
If you combine regular exercise with fish-oil supplements, it increases the activity of your fat-burning enzymes according to a report in the American Journal of Clinical Nutrition. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule and pop two of these two hours before your workout.
10. Eat Half a Grapefruit
Maybe there is something in the grapefruit diet after all. Scripps Clinic researchers found that half a grapefruit before each meal helped dieters to lose between 1.5 and 4.5 kilograms over the course of 12 weeks. The scientists are not sure why this works as the same amount of kilojoules were being eaten, but they think that it may have some sort of fat-burning effect. At only 160kJ per half it’s definitely worth a shot.