Weâve all been there: Despite exercising and watching what you eat, the old jeans donât fit no more. The answer is simple...
You just need to be more vigilant with your workout programme and diet to maximize calorie burn, boost muscle mass, and decrease body fat.
Fortunately, itâs easier than it sounds when you start putting into practice these powerful and super effective diet tips.
Surviving high calorie situations
Whether itâs the holiday dinner, the office goodies, or the afternoon munchies, temptations to overeat are everywhere. Therefore, learning how to survive these situations - unscathed - is the way to go if you really want to lose the weight and keep it off for good.
To make it through, do the following:
The holiday dinner: Go for a long run before dinner. Research shows that subjects who exercised for more than 40-minutes at 50-60 percent of their maximum cardio had lower levels of ghrelin, which is the hormone responsible for hunger.
If exercising is not an option, then eat a high protein snack one to two hours prior to the big meal and bring a healthy dish with you, such as fruit salad.
The bar. Beer is delicious, but in excess it can compromise your health and weight loss efforts. Alcohol boosts appetite and hinders post-workout recovery, research shows.Therefore, make sure to order a low-calorie drink, such as a light beer or a small glass of wine. You could also preempt the hunger by opting for a protein-rich snack beforehand.
Morning pangs. According to a Perdue University study, consuming protein with breakfast can help you feel fuller for longer, thus preventing overeating later on. In fact, a study published in the International Journal of Obesity reported that subjects who ate two eggs and toast for breakfast were able to cut out about 1 000 calories a day - mainly from unhealthy snacking - and lost 65 percent more weight than those whose breakfast was a bagel with cream cheese.
Following a diet is not always about sacrificing good eats. Itâs also about substituting the bad for the good so you can keep on eating without feeling hungry all the time.
Swap tea for green tea. If youâre a four cups-a-day addict, substitute a couple for the green variety. The latter is jam-packed with catechins, which activates the bodyâs fat burning processes, a study published in The American Journal of Clinical Nutrition revealed.
Swap sugar in coffee for cinnamon. Adding cinnamon instead of sugar to your coffee can help keep blood sugar levels at bay, thus prevent hunger pangs and overeating.
Swap sugary drinks for water with lime. Donât let the label fool you, even the âdietâ drinks can send your blood sugar soaring thanks to their sweet taste. Therefore, water is a better option and squeezing a lime into it regulates blood sugar and keeps it on the low.
Calcium keeps bones strong, reduces fracture risk and can also help you keep your BMI in check. According to a study published in The Journal of Clinical Nutrition, subjects with the highest calcium intake shed 60 percent more weight than those with the lowest.
Unfortunately, The Journal of Nutrition reports that 38 percent of us donât get enough calcium. Consequently, make sure to get plenty of this vital ingredient. Aim for at least 1 000 mg a day. Main sources include canned salmon, dark greens, and fortified fruit juices (but in moderation).
About the author
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more practical tips from David DACK, go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can download his FREE 35-Pages "Weight Loss By Running" eBook.
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