12 Proven Weight Loss tips
Strategies & Foods to help you live a leaner, longer & Healthier life.
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.
Chris Haseman is regarded throughout industry as a leading lecturer and consultant in the field of exercise and nutrition and has worked with many of our national sporting teams and athletes.
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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
Research 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
For a long time nuts were shunned upon when it came to 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 (13.6kg) weight loss for over a year for those who 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. For those who have been in my classes will of heard me say that diets are a lot like religions, they all lead to god, you just need to find the one you believe in.
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. 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 kefr or take a probiotic supplement to ensure you have the best bacteria working for 12 Proven Weight Loss tips 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 (13.6kg) 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.
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