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1. Ban Juice in Smoothies
Are you a fan of smoothies? A healthy low-calorie fruit or vegetable smoothie can be a good meal substitute or mid-day snack. Many dieters use them to lose weight. But they’ll help you lose weight faster if you don’t use juice when you make them. Fruit juices add calories and sugar to your blended drinks.
Unfortunately, juice doesn’t provide a lot of benefits. Whole fruit however, is better for your diet. You’ll get flavor texture and the benefit of important nutrients when you add whole fruit.
2. Just Say No to the Elevator
Stair climbing burns mega calories. It’s also a quick and efficient way to get a great looking backside and leaner legs. But you may not want to do a complete stair climbing workout every day. Instead, just climb a few flights of stairs here and there throughout your normal daily activities.
Skip the elevator at work, avoid the escalator at the mall and make the extra effort when you’re at home.
You burn almost 10 calories per minute when you hike up the stairs. Your total number might reach a hundred calories or more throughout the day.
This simple trick could help you to lose an extra half-pound or even an extra pound each week.
3. CUT BACK ON SODA.
When you drink liquid carbs, like the sugar in soda, your body doesn’t register them the same way as say, a piece of bread, according to a review of studies published in Current Opinion in Clinical Nutrition & Metabolic Care.
That means, even though you’re taking in calories, your fullness cues aren’t likely to signal that you’re satisfied once you finish off a can. And that can lead to consuming more overall.
Even calorie-free diet soda might keep you from reaching your goals.
Though the reason for increased risk for obesity isn’t clear, recent research suggests that artificially sweetened soda could stimulate hunger hormones leading people to consume more calories than they need.
4. MAKE SUPER SMALL FOOD SWAPS.
If you’ve been eating fast food for years, get real about your approach:
You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. “You want to change as little as possible to create calorie deficit”
The best way to support sustainable weight loss is to incorporate small changes into existing habits. So, instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin.
Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. “Your brain will feel the same way about it, so you won’t feel deprived”
5. GET YOUR PROTEIN FROM LEAN FOOD SOURCES.
Dietary protein is one of the most important tools in your weight-loss arsenal, partly because you expend more energy digesting protein versus carbs and fat.
But it’s often packaged with naturally-occurring fats that amp up the calories of each serving. It’s why leaner protein sources like chicken breast, white fish, and low-fat dairy has fewer calories than alternatives like bacon and burgers.
Greek yogurt, cheese, and cottage cheese also make smart choices.
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Disclaimer: The materials and the information contained on Health FIX channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your healthcare provider.
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