When you mention to people that you are looking to lose weight, you can almost guarantee that your friends and family will offer you plenty of support and unsolicited advice. You know that they mean well, but this advice is usually a combination of old wives’ tales and 3rd hand anecdotes that may or may not be true. Fortunately, we have compiled a list of genius tips for weight loss that have been proven effective for countless people.
Weight Loss Tip #1: Drink plenty of water.
You are probably tired of hearing this since it is featured in every weight loss program and magazine article, but that is only because it is a tried and true tip to maximize weight loss. Drinking more water is one of the easiest ways to lose weight and improve your overall health.
Increasing your water consumption, particularly before meals, can boost your metabolism by 25-30% and decrease overeating during mealtimes. Drinking a full glass of water first thing in the morning and again before each meal is a simple way to curb cravings and decrease your appetite, increasing weight loss and helping to keep your diet on track.
Weight Loss Tip #2: Drink coffee and green tea.
While we always encourage people to drink more water, most people would get bored if they only drank water 24/7. Sodas and fruit juices are high in sugar, which can quickly derail any diet plan. Coffee and green tea, however, can be healthy alternatives to water.
Both of these beverages can actually be a great low calorie drink option. Try them hot in the winter and iced in the summer. Just make sure that you do not neutralize the health benefits by adding tons of cream to your coffee and sugar to your green tea.
The caffeine in black coffee and green tea can help to boost your metabolism, helping you to lose weight. Both of these beverages also have a high concentration of antioxidants, a type of compound that can help to neutralize free radicals. Studies have shown that free radicals can contribute to heart disease, cancer, and other health problems, so it is good to make sure you consume a few foods that are high in antioxidants each day.
Weight Loss Tip #3: Eat a high protein breakfast.
While many people like to skip breakfast in order to decrease their calorie intake, this plan can actually backfire. Skipping breakfast often leads to nighttime cravings and nighttime cravings often lead to binge eating. One nighttime binge can quickly undo any progress that you have made in the last few days.
Experts recommend starting your day with a high protein breakfast such as eggs or greek yogurt. Many common breakfast foods are grain based (cereal, toast, bagels, muffins, etc.) and these grain based foods will not keep you full for as long as a high protein meal such as eggs. Eating a filling breakfast and healthy snacks will make it much easier to avoid tempting, unhealthy foods later in the day.
Weight Loss Tip #4: Use a small plate for meals.
Most people are not as good at portion control as they would like to think. Studies have shown over and over again that people overestimate portion sizes and underestimate the amount of food that they are eating each day. One easy way to limit portion sizes is to use smaller plates during meal times. Most people will fill or nearly fill their plates during meals, so having less space available can help you cut down on calories without even trying.
If you eat everything on your small plate and are still hungry, you can always go back for seconds. However, many people will find that they are satisfied but not overstuffed with these new, smaller portion sizes.
Weight Loss Tip #5: Brush and floss your teeth right after dinner.
Late night snacking is one of the easiest ways to ruin your perfectly crafted meal plan. If you struggle with after dinner snacking or nighttime binges, try brushing and flossing your teeth right after dinner. This will help discourage you from snacking later in the evening. As an added bonus, regular flossing and brushing can help to improve your oral hygiene. Dental problems such as gum disease can lead to serious long term health problems, particularly heart problems, so it pays to take good care of your mouth.
Use these 5 genius tips for weight loss to keep your weight loss goals on track this winter. To learn more tips and tricks to jumpstart weight loss, browse our website or join our email list.