My dear readers,
Today’s article is all about losing weight and body fat without counting calories. These seven tips will allow you to get in shape without having to give yourself the headache of the meticulous math involved with food calculations (total calories, grams of protein, carbs, fats, etc.). This information comes from the experts over at Authority Nutrition. They have a vast database of nutrition knowledge and I strongly recommend you head over there and learn some stuff! Without further ado, here are seven strategies to streamline your weight loss.
1. Eat eggs for breakfast instead of grains.
Eggs are packed with protein and fat, which keeps you fuller for longer. Additionally, in one study, 152 overweight men and women were split into groups. One group ate eggs, the other ate bagels. Both groups were on a weight loss diet. After 8 weeks, the egg group had lost significantly more weight than the bagel group, and they showed the following results:
- 65% more weight loss (2 lbs vs 1.3 lbs).
- 61% greater reduction in BMI.
- 34% greater reduction in waist circumference.
- 16% greater reduction in body fat percentage.
Pretty strong example of the power of eggs.
2. Use smaller plates to trick your brain into thinking that you’re eating more.
The larger your plates or bowls, the less your brain thinks you have eaten. By using smaller plates, you trick your brain into feeling more satisfied with fewer calories. (Funny how we can be brilliant yet so simple…)
3. Eat more protein to build muscle, burn fat, and reduce appetite.
Studies show that protein boosts metabolism more than any other macronutrient. One of the reasons for that is that it takes the body more calories to digest and make use of protein than it does for fat and carbs. Protein also increases satiety, leading to significantly reduced hunger. In one study, increasing protein to 30% of total calories lead to a decrease in calorie intake of 441 calories per day. In my opinion, you don’t really need numbers to prove this. Just see how you feel after eating an omelet stuffed with chicken compared to eating a bagel with a banana or cereal.
4. Eat foods with high nutrient density, low energy density, and high fiber to feel fuller.
Again, it’s all about satiety here (sensing a pattern yet?). Foods such as fibrous vegetables (broccoli, cauliflower, carrots, potatoes, etc.), dark greens (spinach, kale, etc.), and fruits (apples, berries, etc.) provide many micronutrients that keep you fuller for longer while enabling the body to perform on all cylinders.
5. Control carbs to lose weight fast.
Notice the word “control” instead of “cut” or “remove”. You don’t need to completely remove carbs from your diet to lose weight and bodyfat successfully. Controlling carb intake simply means getting rid of the garbage carbs and keeping quality carbs in your diet. Garbage to remove includes: soda, sweets, and starchy carbs (breads, pastas, and cereals). Quality carbs to keep include: vegetables fruits, oats, and potatoes (white or yams). Getting rid of the garbage controls your blood sugar levels via a hormone called insulin. This helps you feel more energized throughout the day without experiencing all the crashes associated with a high-carb diet, which is unfortunately typical of many Americans today (donuts for lunch at the office, anyone?).
6. Make sure you sleep well and manage stress to optimize the function of key hormones.
Two important factors must be considered when talking about stress management: sleep and cortisol. First, short sleep duration increases the risk of overweight or obesity by 89% in children and 55% in adults. Poor sleep can increase hunger and cravings and cause a biochemical tendency for weight gain by disturbing the way that hunger hormones like ghrelin and leptin work to regulate our appetite and satiety. In effect, our eating habits are a bit out of whack. In terms of how much sleep we should get, the following are rough estimates: children/seniors (younger than 18 and older than 60) = 8-9 hours; young adults (18-25) = 7-8 hours; adults (25-60) = 6-7 hours. Second, excess stress can increase your levels of the hormone cortisol, which is known to increase belly fat accumulation and the risk of chronic disease. Cortisol is necessary in short bursts (during weight lifting when your muscles are under tension). However, chronic release of cortisol causes undue damage to the body.
Obviously we don’t live in a perfect world. Stress is everywhere. Money, bills, kids, significant others, job, career, life (???). Much of our time can be spent worrying about these things. However, we must find ways to manage these influences in our lives. My recommendation is to start with a support group. Friends, family, loved ones, whoever can help you out. Do not struggle alone, for the world can be a lonely place indeed. (Unfortunately, social isolation also increases cortisol because we are social creatures designed to live in community. Who knew?)
7. Use coconut oil instead of your traditional cooking oils to boost metabolism and reduce appetite.
Coconut oil is rich in medium chain triglycerides. These fatty acids get metabolized differently compared to other fats because they go straight to the liver where they are either used for energy or turned into ketone bodies (an energy source derived from fat molecules instead of glucose). Two small studies show that eating these medium chain fats can make people eat fewer calories, one of them showing a reduction of 256 calories per day. Medium chain triglycerides found in coconut oil also help boost metabolism and reduce abdominal fat. As with everything else, moderation is key. Too much of a good thing can be bad. (Pro tip: aside from cooking, coconut oil makes great shaving cream and aftershave!)
Original article right here: http://authoritynutrition.com/7-ways-to-lose-weight-without-counting-calories/
I hope you found this article helpful! Let me know if you have any other health and fitness questions. I’d love to answer them!
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