Exercise is essential, but being mindful of what you eat and when you eat can help you burn more calories at rest.
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1. Don’t skip breakfast
Eating breakfast gets your metabolism going and helps prevent overeating later in the day. That cup of coffee doesn’t count. Caffeine and added sugars might give you energy and curb your appetite for a while, but they always backfire and make you feel hungrier, more likely to overeat later. Your breakfast should include complex carbohydrates like whole grains (granola or oatmeal), as well as protein and fat (low-fat yogurt or milk). This will help keep your energy levels consistent and curb hunger.
Get into the habit of eating every 3-4 hours, or at least 4 times a day. Eating frequently helps stabilize blood sugar levels. When blood sugar levels drop too low, you crave food…a lot. Stabilizing blood sugar levels helps curb appetite and keeps your metabolic rate high. If you go hours without eating, your body will compensate by slowing down to conserve energy…the effect of which can cripple your weight loss efforts.
Protein helps suppress appetite. It takes more energy and time to digest, so you feel fuller longer than eating only carbohydrates. Research suggests that eating more protein can help you lose weight without cutting calories. Try protein options like whole grain turkey, hummus and pita, vegetarian chili, fruits and nuts, or a protein snack bar with at least 12 grams of protein.
Many people snack when they’re tired to get a quick boost of energy. But don’t confuse true hunger with fatigue. When you’re tired, go for a brisk walk for 15 to 20 minutes. This will get your heart rate up and give you more energy. Then drink a large glass of cold water. If you’re really hungry, eat a snack that’s high in protein and complex carbohydrates, like whole-grain crackers with peanut butter or cheese.
Eating too little slows down your body’s metabolism, just like eating too little and often. If you want to lose weight, don’t cut calories too drastically. Instead, cut out the excess from your diet, like soda, juice, packaged foods, and candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals, and fiber.
Published by: May Healthy Lifestyle
