We’re not going to argue with the facts
With new diet trends and fads popping up nearly every week, it’s almost impossible to know what actually works and what doesn’t. So to set the facts straight, we turned to the people that have been studying this kind of stuff for decades and pulled out 10 clever weight loss tips we think know will do the trick.
Don’t skip breakfast
Whether it’s a time thing or you’re just not a morning eater, there’s a good reason why breakfast is said to be the most important meal of the day. Research says, that if you’re waiting until lunch to finally nosh, you’re increasing your chances of binge eating later. In order to have breakfast the right way, consider a meal high in protein or low in GI that will keep you fuller for longer.
Drink a glass of water
It might seem like a no-brainer to drink water with your meal, but as it goes, new research published in the journal Obesity, revealed that chugging down a couple of glasses (500mls) before eating a meal will help you from overeating and putting on unnecessary kilos.
Keep a food diary
Next time you’re about to eat something, write it down! According to a study published in the American Journal of Preventative Medicine, keeping a food diary can double a person’s weight loss.
“The more food records people kept, the more weight they lost,” said lead author Jack Hollis “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”
It doesn’t need to be a formal thing though. The authors say just the act of scribbling what you eat on a Post-It note, sending yourself an e-mail, or sending yourself a text message will do.
Stop eating on-the-go
Many of us are guilty of living an eat-and-run life. Why? Because we just don’t have the time. Unfortunately, not finding the time to sit down and have a hour-long meal may make it difficult to shed a few kilos.
In a recent study published in the Journal of Health Psychology, researchers found that people who eat on-the-go may increase their food intake later in the day, resulting in extra weight gain and obesity.
“Eating on the go may make dieters overeat later on in the day,” said lead author Professor Jane Ogden. “This may be because walking is a powerful form of distraction which disrupts our ability to process the impact eating has on our hunger. Or it may be because walking, even just around a corridor, can be regarded as a form of exercise which justifies overeating later on as a form of reward.”
Turn up the heat
If you’re in a bit of a weight loss rut and feel like you’ve exhausted all options, have you consider adding a little extra heat to your meal? New research has unveiled that those little red hot chilli peppers can help shed kilos by sending out a signal to your stomach that you’re full.
“The stomach stretches when it is full, which activates nerves in the stomach to tell the body that it has had enough food. We found that this activation is regulated through hot chilli pepper or TRPV1 receptors,” says associate professor Amanda Page, senior research fellow in the University of Adelaide’s School of Medicine and lead author of this study.
Have you ever eaten so fast that you forget what you just ate? Well, it’s time to slow down.
Research suggests people who eat slowly are more likely to consume fewer calories and stay fuller longer than those who eat fast. It’s because the quicker we eat, the less time we’re allowing our bodies to become full. Try to take at least 10-20 chews before you swallow. Think you can do it?
Get more sleep
Getting adequate shut-eye can be easier said than done, but if you’re looking at trying to fit back into your favourite pair of skinny jeans you may want to take yourself straight to bed.
Authors from the Canadian Medical Association Journal, says sleep is an important factor in weight loss and should be added to the right diet and exercise plan. Yep, reduced sleep time can increase the stimulus to consume more food and increases appetite-regulating hormones.
“The solution [to weight loss] is not as simple as ‘eat less, move more, sleep more,” says Dr. Jean-Phillippe Chaput. “However, an accumulating body of evidence suggests that sleeping habits should not be overlooked when prescribing a weight-reduction program to a patient with obesity. Sleep should be included as part of the lifestyle package that traditionally has focused on diet and physical activity.”
Even if you eat right and exercise, chronic high-stress can stop you from losing weight. You see, when you’re stressed, your brain sends a signal to your cells to release cortisol, which tells your body to restore energy even if you haven’t used many of your calories. This triggers you to become hungry, eat and crave sugary carbs. Try these 5 stress busters to help you unwind.
Eat more protein
Losing weight can be as simple as eating more protein. Recent research suggests that protein can help with weight loss because it helps with greater satiety. So be sure to pack the protein next meal!
OK, so there’s no secret ingredient in a piece of gum that will tear away fat, but it can help curb your appetite by keeping the mouth busy during food prep or when there are lots of snacks in sight. Science has shown that chewing gum can reduce cravings for sweet and salty snacks, as well as decreasing hunger between meals.