1. LOAD UP ON FAT-BURNING FOODS
Some foods contain compounds that have been shown to speed up the metabolism. Green tea, for instance, has a type of phytochemical called catechins that promote fat burning. Chilli and hot peppers contain a compound called capsaicin, which raises your body temperature and pushes your body to burn fat as fuel. And don’t forget spices like cinnamon, which help to regulate blood sugar levels, thereby preventing your body from holding on to excess fat.
2. EAT MORE FAT
Fat is filling, and, unlike carbohydrates, it is not a quick source of fuel – this means that it will not cause your blood sugar levels to spike and crash and leave you in an energy slump. When you increase your fat intake, you give your body a readily available source of energy, which is used right away rather than stored. But stick to good fats, like unrefined coconut oil, avocado, olive oil, nuts, quality organic butter, and fat from animals that were grass-fed or pasture-raised.
3. FILL UP ON FIBRE
When you feel full, you end up eating less. This is why nutritionists advise us to include plenty of fibre-rich foods with every meal. Fibre is not limited to oats, bran, brown rice and wholemeal bread. You will also find it in raspberries, apples, pears, figs, bananas, air-popped popcorn, beans, nuts, seeds, and vegetables like broccoli, unpeeled potatoes, mustard greens and spinach. With these foods, you won’t just be getting loads of fibre, but plenty of vitamins and minerals, too.
4. REDUCE FOOD CRAVINGS WITH PROTEIN
A University of Missouri study published in Nutritional Journal in 2014 found that people who ate more protein at breakfast had fewer cravings for sweet and savoury foods. These people are reported feeling more satisfied with their meal, and were less likely to overeat or snack later in the day. As well as filling you up, protein does not mess up your blood sugar levels, thus stabilising food cravings and feelings of hunger. Healthy protein-rich foods include eggs, lean meat, tofu, beans and lentils, fish, nuts, and yogurt.
5. STAY HYDRATED
It’s easy to mistake thirst for hunger. The next time you think you’re hungry, sip on a tall glass of water instead, because you could just be dehydrated. If you’re still peckish 30 minutes later, then it’s likely that you were hungry. It’s also a good idea to drink water right before a meal – it will fill you up, making you consume less calories when you actually sit down to eat.
6. KEEP A FOOD JOURNAL
Writing down what you eat can help you be more aware of what you put into your mouth and prevent mindless eating. It’s like a reality check for your meals, because often, we lie to ourselves about what – and how much – we consume. Once you start keeping track of your food intake, you will feel more empowered to take control of bad eating habits. There are a few food diary apps you can download if you don’t want to keep a proper journal, like Fat Secret and My Fitness Pal.
7. STOP WEIGHING YOURSELF DAILY
Daily weigh-ins can cause you to become so obsessed with the number on the scale that you may feel frustrated if you don’t see any progress and end up binge eating. Weighing scales are useful but it’s best to only weigh yourself every one or two weeks. Besides, weight is not the sole indication of a person’s weight loss progress. Body measurements and body fat content are also important.
Image copyright: belchonock / 123RF Stock Photo
If you want more tips on how to lose weight, check out our story about the sudden reasons you gain weight or discover why it’s so hard to lose that weight once it’s piled on.