- Drink more water (especially before meals): water promotes fullness and may keep your calorie intake in check throughout the day. A study has found that drinking water before meals can have up to 13% of reduction in calorie intake, compared to those who drink water.
- Eat high protein meals, especially for breakfast. Protein can help decrease appetite and calorie intake since it is the most satiating nutrient, which means it increases levels of fullness. Some healthy sources of protein include, lean meats, poultry, legumes, eggs, nuts and seeds.
- Do cardio but also lift weights. While cardio exercises increase your heart rate making improvements to your heart health and lungs; strength training sets the body to conserve fat free mass throughout the day, eventually leading to fat burn.
- Limit your carbohydrate consumption (particularly refined, processed ones). Studies have shown that a low- carbohydrate diet is more effective for weight loss than a standard low fat diet that is low in calories.
- Eat more fiber. Fiber moves slowly and undigested through your gastrointestinal tract, slowing the emptying of your stomach to keep you feeling full longer. Fruits, vegetables, whole grains, nuts and seeds are all excellent sources of fiber.
- Good sleep habits. Sleep is one of the pillars of health. Studies have shown that sleep deprivation can disrupt the hunger hormones and increase appetite and weight gain.
- Eat slowly and mindfully. Eating slowly leads to greater increases in satiety hormones and feelings of fullness than eating at a faster pace, moreover when you listen to your body’s needs you will stop eating when your full rather than feeling overly full which causes feelings of guilt and shame.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/
https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible
https://www.ncbi.nlm.nih.gov/pubmed/12679447
https://academic.oup.com/ajcn/article/97/4/677/4576985
https://www.ncbi.nlm.nih.gov/pubmed/18564298
https://www.nih.gov/news-events/nih-research-matters/molecular-ties-between-lack-sleep-weight-gain
