There are no guarantees with weight loss. It's largely genetic. But you
can help yourself out. These tips can help you lose weight overall,
including from around your midsection.
Eat breakfast
Before
your body can run efficiently, it needs fuel. By eating within 90
minutes of waking up, you kick-start your metabolism. People who eat
breakfast in the morning generally have more energy throughout the day
and make better food choices.
Eat regularly
Eating
small meals every 3 or 4 hours helps keep your metabolism running at a
steady pace. Your body can only use so much energy at a time, and eating
5 or 6 small meals instead of 3 large ones makes it easier to burn off
calories instead of storing them as fat.
Increase fiber
Fiber
certainly has staying power, and it will keep you full for longer
periods of time. Sourcs of fiber include fruits, vegetables and whole
grain products (whole wheat bread, brown rice, quinoa, beans and
lentils). There are many options to choose from.
Reduce intake of simple sugar
Simple
sugars contribute to body fat gain because they are generally high in
calories. By avoiding foods like soda, ice cream, cakes, cookies, and
candy bars, you can cut out many unnecessary calories. Fresh fruit,
dried fruit, fruit juice, and frozen yogurt can satisfy your sweet tooth
with natural sugars.
Eat healthy fats
Healthy
fats—found in olive oil, nuts, nut butters, salmon, tuna and avocado—can
help fill you up and keep you full. Including these fats in your diet
every day (in moderation) can help you maintain your weight. (See How to
Incorporate Healthy Fats Into Your Diet.)
Be smart when eating out
If
you eat out frequently, make smart choices by using the available
resources. Apps such as GoMeals and CompareChains provide nutritional
information for many restaurants. Also, most restaurants post
nutritional information on their websites. Plan your meal before you
leave the house to make sure you pick healthy choices. (See also 5
Guidelines for Eating Healthy in Restaurants.)
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