20 Tricks to Stay Slim Without Thinking About It from 20 Tricks to Stay Slim Without Thinking About It
20 Tricks to Stay Slim Without Thinking About It
People are obsessed with health and fitness, but more than a third of American adults (78.6 million people), and just about a fifth of children between 2 and 19 years old (12.7 million), are overweight or obese, according to the Journal of American Medicine. Eating better is not rocket science; a lot of factors need to be considered. People have individual preferences and very different schedules. But certain tips are universal.
Have a big breakfast
A 2012 study found that dieters who ate a large breakfast that included a sweet dessert lost 37 pounds more over a period of eight months than people who consumed the same number of calories during the day but had a small low-carb diet. Many nutritionists are big believers in eating a big healthy breakfast. But it has to be a quality meal containing protein, whole grains and fruit. Adding too many carbs is the biggest mistake people make when it comes to their meal in the morning, Lalo Fuentes, one of the most sought after fitness, sports training experts and private chefs in Hollywood’s entertainment industry, says.
Studies have shown that chewing each bite of food for 30 seconds reduces cravings later. It’s also a good way to keep your muscles nourished at all times without consuming extra calories which you have to burn later or they’ll be stored as fat. When you eat too fast you don’t really chew your food. You swallow it along with the extra air in your mouth. That extra air is what will cause the bloating in a few minutes. A normal meal should last about half an hour. Studies have proven than eating slowly means eating less (which means weight loss).
Add asparagus to your diet
It’s an excellent source of vitamins, minerals, and dietary fiber. The green vegetable is a great source of folate, a vitamin that can treat certain types of anemia. Folate plays an important role in the production of dopamine and serotonin, the “happiness hormones.” Asparagus is also the best source of glutathione, an antioxidant that protects against cancer.
Forget about “diet” and “low-fat” foods
Many low fat options on store shelves still use chemical alternatives to natural sugar, so although they may say “less” sugar, they are equally unhealthy for your body, according to Angela Martindale, a celebrity nutritionist. The fat-free food industry is worth billions of dollars, but studies show these kinds of foods don’t help. Researchers observed 50,000 women, half of whom were on a diet eating low- or non-fat foods. The participants did not have lower risk of cancer or heart disease and they didn’t lose extra pounds.
Enjoy the occasional sweet treat
“Utilizing local, organic honeys for your sweet tooth are a great alternative to additional sugar or chemical substitutes,” Martindale says. The more education people have on how the body responds to what it is subjected to, the more people can eat because food is fueling the body, not just making you full, she adds.
Make your food spicy
“Spices like ginseng, cayenne pepper, black pepper, oregano, cinnamon, cumin, cardamom, and turmeric are a big part of my diet and cooking because they help you maintain a healthy weight by boosting metabolism and suppressing your appetite,” Dr. Gioffre says. These spices increase thermogenesis (your body burns fat to create heat), which also helps to boost metabolism and reduce your fat stores in your body. “In addition to their ability to help burn fat and balance blood sugar levels, these spices are some of your best sources of antioxidants,” he adds.
Drink lots of water
Dehydration can lead to eating more. Thirst can masquerade as hunger and the body doesn’t know the difference. Avoid the confusion by drinking water before mealtime. You’ll also feel fuller so you won’t end up eating a lot of food. Dehydration also leads to poor digestion – lack of water, calcium, and magnesium can cause ulcers, gastritis and acid reflux because the stomach doesn’t have enough H2O to produce digestive acid. Also, if the body is dehydrated, the large intestine will soak up whatever water it can from the food you consumed, making it too hard to pass, causing pain and constipation.
Listen to upbeat music while food shopping
Studies on the influence of background music on consumer behavior showed that customers spend less time in markets during high-volume music sessions. Customers tend to buy more in a market playing slow music. Spending more time food shopping can lead to buying more products and increasing the risk of purchasing unhealthy snacks and drinks.
Get some sleep for once
“By sleeping less, you are programming your body to eat more,” Deborah Malkoff-Cohen, registered dietitian and certified diabetes educator, says. Lack of sleep causes weight gain in several ways. Sleep deprivation affects the brain in a way that makes you want to eat more and not process food efficiently. It sparks a vicious cycle where you are left feeling tired, slowing your metabolism and playing tricks with your hormones.
Exercise in the morning
Set the day’s pace and get active before other distractions, such as work and life, intrude. Stretch your arms above your head and breathe. This will help improve blood circulation and metabolism. You are, after all, keeping your body active and boosting energy levels. Exercising in the morning gets your heart rate up and will help you burn more calories throughout the day. Research suggests that morning exercise improves sleep, which can promote weight loss.
Have a tea break
Drinking hot water has many important health benefits. One of them is better digestion. The body won’t use so much energy to break down the food you consumed, which makes it very easy for it to be digested and to smoothly pass through the intestines. Drinking cold water while you eat has the opposite effect. This is another reason why restaurants offer coffee or tea at the end of a meal.
Pay cash for food
Credit card payments increase unhealthy food purchases, according to a study. This is because giving away actual bills is psychologically grimmer than simply swiping a credit card. You actually see the money go away. People who used debit or credit cards were considerably more likely to make unintended and spontaneous food choices.
Don’t eat right before bed
Eating causes secretion of acid in the stomach which then goes to the esophagus. “Unfortunately, the body has to be awake to get rid of it, Dr. Karl Doghramji, Director of the Sleep Disorders Center at Thomas Jefferson University Hospital, says. “That’s just how physiology works. He recommends not eating at least four hours before bedtime. A study says that eating your main meal of the day after 3 p.m. is worse for weight loss purposes. Basically, the later you eat the fewer pounds you’re going to drop.
Focus on foods with lots of fiber
Fiber is one of the most important nutrients the body needs to function properly. Fiber is a non-digestible carbohydrate that moves throughout the body, helping promote digestion and prevent constipation, as well as potentially reducing cholesterol levels. Insoluble fiber (whole-wheat, brown rice, legumes, and vegetables) is recommended to help treat digestive problems. Berries are a great source of fiber as well.
Don’t drink milk
“Dairy foods are highly acidic and they need to be avoided,” Dr. Daryl Gioffre, Founder of Alkamind and celebrity nutritionist, says. “Despite marketing claims, milk doesn’t have any health benefits beyond human breast milk in infancy.” While yogurt is a good source of probiotics, most, if not all, are loaded with sugar, artificial sweeteners, harmful fillers, and yeast which are three things you need to avoid like the plague, he adds. “They are all very congestive to your digestive system, and because of their acidic nature, your body will hold onto fat to neutralize the acid they produce in your body.”
Here is some good news for people who don’t like to work out. You’re doing it every time you walk. Nobody thinks of this aerobic activity as an exercise because more than 7 billion people do it daily and it’s not hard. A study followed different athletes who ran in different styles while measuring their oxygen levels at all times. The result was that walking – not running – was the most efficient way to stay in shape and lose weight while also being easy on your body.
Eat some dark chocolate
Certain ingredients in chocolate can help boost a person’s metabolism, making the body work harder to burn off fat, according to research. Adults who consumed chocolate more frequently had a lower BMI than those who consumed chocolate less often. Cocoa is good because of fermentation by gut bacteria, creating anti-inflammatory compounds that improve blood vessel function, according to research. Beneficial bacteria that reside toward the end of the digestive tract ferment both the antioxidants and the fiber in cocoa.
No chewing gum
Chewing gum causes you to swallow extra air which leads to abdominal bloating. Also, chewing gum makes your body think that food is coming in. It starts to produce the enzymes necessary to break it down. But when there is no food to process, bloating occurs because now you have too much stomach acid in your belly. Have some popcorn – it will help you lose weight – or a healthy snack next time you feel like chewing gum.
Embrace the power of cilantro
“Cilantro is one of my favorite herbs to add to my summer salads and dishes,” Martindale says. “It is packed with phytonutrients, which can lower blood sugar, decrease bad cholesterol levels, and is rich in magnesium and iron, along with being a detoxifying addition to your diet.” Cilantro has a lot of fiber, which supports normal digestive function, alleviating an “overactive” gut.