As we all know, weight loss journeys are difficult. They have ups and downs, emotionally and physically. While on the journey, we need all the help we can get! Sometimes the advice we get comes from rather dubious sources, but the following tips have been backed by a team of scientists so they will, for sure, have you feeling and seeing results!
1. MAKE EXERCISE YOUR FIRST CHANGE
If you aren't exactly sure where to start in order to drop a few pounds, exercise is the place! A new study found in the Annals of Behavioral Medicine,
found that while eating better AND working out is best, you may also see results if you simply start exercising first. Once you start to see a change on the scale, it will be natural to change your diet and up your workout intensity. It will all work together.
2. EXERCISE IN THE MORNING
It is important to find time to exercise, no matter the time of day but if your goal is a maximum calorie burn, get your sweat on in the morning. Studies have discovered that people who workout in the mornings do so harder than people who work out at any other time of day!
3. WRITE IT DOWN
Keeping track of what you eat is essential if you're looking to monitor your calorie intake. A study from the Journal of the Academy of Nutrition and Dietetics
surveyed 123 women and found that those who monitored their food intake by keeping a journal were the most successful at losing weight.
4. GO NUTS
A study conducted in 2011 found that those who ate an ounce of nuts every day had higher levels of serotonin, which is not only a hormone that makes us feel good, it can act as an appetite suppressant. Serotonin can also lead to decreased stress which means less fat around the middle.
5. DOUBLE YOUR PROTEIN
A recent study has found that upping your protein, as well as getting regular exercise, might be the key to losing weight without sacrificing muscle. During the course of the study, participants exercised enough to lose 2 pounds a week. The results found that those who ate twice the amount of protein were able to lose fat without losing their muscle.
6. ENJOY A SATISFYING BREAKFAST
Skipping out on breakfast sometimes seems like a reasonable away to cut calories but it isn't. People who eat a regular breakfast have been shown to lose more weight. But don't just grab anything. Breakfast is a great time to get a hefty dose of protein for sustainable energy and fiber to keep you feeling full.
7. DRINK WARM WATER
Sure, cold water is far more refreshing but if you want to lose weight, warm water is the way to go. Research found that drinking a glass of warm water before a meal helps you feel fuller more quickly, so you may end up eating less food during your meal.
8. ENJOY OATMEAL FOR BREAKFAST
Trade in your breakfast cereal for a bowl of oatmeal. One study found that although roughly the same number of calories are consumed, those who ate the oatmeal felt fuller and more satisfied longer.
9. RUN INTERVALS
Alternating between pushing your body to the max and rest periods has been shown to blast belly fat. Interval training also helps to boost your metabolism. Studies have found that interval training can lead to an after-burn effect which means you will continue to burn calories long after your workout is complete.
10. DRINK GREEN TEA
The American Journal of Clinical Nutrition says that drinking 4 cups of green tea a day helped people lose 6 pounds over the course of 8 weeks. Green tea contains catechins, an antioxidant that raises resting metabolism by four percent which is about 80 calories a day.
11. CUT UP YOUR FOOD
It might make you feel ridiculous but it is a useful strategy. Cutting your food may help trick your brain into thinking there is more food on the plate which could lead to you eating less and still feeling satisfied.
12. TAKE A WALK
Going for a walk after a meal may not only help your digestion, it can also boost your fat burn. Sitting for an hour or more can reduce the fat burning enzymes in your body by up to 90%!
13. EAT MORE BERRIES
Research at the University of Michigan found that a diet rich in blueberries may change how the body processes and stores sugar for energy which can lead to less belly fat.
14. CHOOSE A SMALLER PLATE
When food is served on a large plate, we eat more calories than we need. A study, conducted by the University of Cambridge, reviewed results from 61 studies and 6,700 participants and found that people consistently consume more food and drinks when offered larger portions, either when in packages or on plates, than when offered smaller-sized portions.
15. ADD ACV TO YOUR DAY
Apple cider vinegar may help your weight loss by slowing the emptying of your stomach. This will prevent you from feeling hungry. It has also been shown to lower the glycemic index of high carb foods, which means that it slows the release of glucose into your blood stream leaving you feeling full.
16. GET TO BED EARLIER
Not getting enough sleep can be causing you to gain weight. A study published in Sleep
analyzed data from 3,300 teens and adults and found that for every hour of sleep the participants lost, they gained 2.1 points on the body mass index (BMI) over five years.
What do you think of these tips? Easy enough, right?
For some help putting these ideas into practice, check out the BodyRock Meal Plan
Source: Women's Health