#1 Don’t Skip Breakfast
The morning meal jump starts your metabolism and helps to prevent over-eating later in the day. A cup of coffee does not count, and even though the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to consume more calories than you should to satisfy your hunger later in the day. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk). This will keep your energy levels even and your hunger in check while losing weight.
#2 Eat more often
Get into the habit of eating every four hours or at least three times a day. Eating frequently stabilizes blood sugar. When blood sugar drops too low you want to eat more. By keeping your blood sugar stable you can control your appetite and keep your metabolic rate high. When you wait too many hours before eating, your body will compensate by slowing down to conserve energy. This effect hurts your weight loss efforts.
#3 Eat protein at every meal
Protein will help to reduce your appetite because it takes more energy and time to digest. In effect you feel full longer than eating carbohydrates alone. Research shows that eating more protein can help you in losing weight without cutting calories. Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.
#4 Hold off on snacking
Many of us grab a snack for quick energy when we are feeling tired. But do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk. This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of cool water. If you are truly hungry have a protein and complex carbohydrate rich snack like whole wheat crackers and peanut butter or cheese. This method will help in losing weight.
#5 Consume enough for your body’s needs
Eating too little slows your body’s metabolism the same way eating too infrequently does. If you want to lose weight, do not slash your calories too drastically. Instead, cut out some of the extras in your diet such as things like soda, juice, packaged goods, or candy. Also, remember that processed foods tend to be high in fat and calories and low in vitamins, minerals, and fiber. Make sure to avoid processed foods while you are losing weight.
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