Research shows that eating satisfaction is derived from the flavour intensity and visual impact of a meal, not necessarily the amount served. Kick your food up a notch with spices, which add flavour without the calories. Cornell University research.
“Cutting back on the amount of dairy you eat can signal your body to make more fat cells. When you don’t have enough calcium in your body it tries to hold onto what’s there. This triggers the release of a compound called Calcitriol, which increase the production of fat cells”. A study in The American Journal of Clinical Nutrition.
Those who see exercise as part of their lifestyle, rather than a way to change their appearance are more successful at keeping the weight off. A study in Nutrition & Metabolism.
Ignore strict guidelines. People with a flexible approach to eating had a better track record of maintaining weight loss. A study published in the International Journal of Obesity.
5/ ‘I DON’T’
Saying, ‘I don’t’ rather than ‘I can’t’ will give you ownership. Saying, ‘I can’t’ suggests something is beyond your control. If you feel more empowered more likely to stick to it. The American Dietetic Association.
Brazilian scientists have observed that exercise heightens the activity of the neurones that control feelings of fullness; ensuring you eat slowly and steadily.
Start you day with an egg to lose weight. It will provide you with prolonged energy release, so you’ll be less likely to opt for a sugary snack mid-morning. 72.5% of an egg is pure protein despite the 1.5g of fat. The American Heart Association.
Swiss researchers gave 8 participants the equivalent in alcohol of five beers; they found alcohol slowed down the participant’s ability to burn fat by 36%. Double whammy, your body starts making fat called acetyl as a waste product of alcohol.
The act of chewing stimulates satiety hormones better than swallowing liquid does.
Use water to burn fat! Simply holding a bottle of water when running can help you shift a few extra pounds. A study found that by holding a bottle of cold water maintained a low core temperature, increasing endurance. Stanford University.
‘Not eating breakfast can reduce your metabolic rate by 10%’ according do dietician, and director of sports nutrition, Leslie Bonci.
12/ MORNING WORK-OUT
Weight-loss is impossible to sustain without exercise. Studies have shown athletes who work out in the morning stoke their metabolism higher and longer and burn more calories throughout the day than those who workout at the end of the day.
17% more reps people could do in sets when they were well hydrated. University of Connecticut.
‘Slow-burning complex carbs are essential for good health. They keep you feeling fuller for longer. Opt for brown rice, as it is also rich in fibre. Gay Riley, a registered dietician.
A shout out to flaxseed – get your omega-3s. It increases a hormone called Leptin which will banish the unnecessary cravings, Herrings also have the highest Omega-3 content. So embrace a little fat.
16/ MUSCLE MEMORY
Muscle memory is a thing, your body never forgets. ‘The more exercise you do the more your memory can bank and the easier it is to make deposits’. Your muscle memory extends beyond your fitness level.
Confuse your body. Keep your muscles guessing and they will get leaner and stronger. Tony Horton celeb PT.
Swimming burns calories, boosts your metabolism, and firms every muscle in your body. No other workout does quite the same.
19/ LEMON WATER
Lemon water – lemon peel contains pectin, a soluble fibre that has been shown to help with weight-loss. Add some lemon to your water to help you feel fuller for longer.
20/ RED GRAPEFRUIT
One study found that people who ate half a grapefruit with each meal lost 3.6 pounds over 12 weeks. The red variety has more of the cancer-protecting antioxidant lycopene.
21/ DINING OUT
People eat nearly 107 more calories when they eat out rather than eating at home.
Wait a minute or 20 – it takes 15-20 minutes for the food you eat to reach the end of your intestine where some of the satiety hormones are released. So maybe wait longer before you dig into desert?
23/ YOGURT + FLAXSEED = POWER-COUPLE
Power-couples: yogurt and ground flaxseed: probiotics need to feed on prebiotics – fibres found in foods like flaxseed. When you eat them together your restore and maintain a healthy balance of bacteria in your body.
Put high-quality protein on every plate. Just eating it burns energy. About 25% of the protein calories are burned off in digestion, absorption, and chemical changes.
Crank up your workout: Music that evokes joy can improve blood-vessel dilation by 26%. It helps us exercise longer by diverting our attention.