Weight Loss Tip #1 - Don’t skip breakfast
The morning meal jump starts your metabolism and helps to prevent you from binge eating through the day. A cup of coffee does not count. The caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while. but this will backfire into severe hunger and you will be more likely to overeat later in the day.
Breakfast should include complex carbohydrates like granola or oatmeal, along with some protein and fat, such as low-fat yogurt or milk. This will keep your energy levels even and hunger in check.
Weight Loss Tip #2 - Eat more often Get into the habit of eating every three to four hours, or at least four times a day. Eating frequently stabilizes blood sugar. When blood sugar drops too low you want to eat a lot. By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high. When you go many hours without eating your body will compensate by slowing down to conserve energy. This effect hurts your weight loss efforts.
Weight Loss Tip #3 - Eat protein at every meal
Protein will help to reduce your appetite since it takes more energy and time to digest. You will feel full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose 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
Weight Loss Tip #4 - Avoid snacking
Many of us have the habit of grabbing 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 and a bottle of Gatorade. If you are truly hungry have a protein and complex carbohydrate rich snack like whole wheat crackers and peanut butter or cheese.
Weight Loss Tip #5 - Consume enough food 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 cut down too much on your calories. Instead, cut out some of the extra fat and sugar in your diet. These would be things like soda, juice, packaged goods, or candy. Also, processed foods tend to be high in fat and calories and low in vitamins, minerals, and fiber.
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