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November 30, 2012
In Today's Issue
- 1 Quick Technique To Burn More Fat
- More Changes For Big Weight Loss
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
Here's Your Free Presentation To Discover: The 1 sneaky technique to trick our bodies to burn more fat... How a unique, simple and quick NEW way of moving eliminates fat - Hint: it's the exact opposite of boring cardio, but with no cardio at all... How a tasty little dish eaten late at night actually boosted the most powerful fat loss hormone in our bodies while you sleep... Click through here now to discover how to burn more fat quicker today...*Disclosure: compensated affiliate*
More Changes For Big Weight Loss
Dear Reader,
If you've had it with crash diets and sweating it out at the gym, yet are hoping to lose a few pounds, there's hope. You don't have to make whole scale diet and lifestyle changes... instead focus on little, achievable things and you'll be surprised at how fast the weight drops off.
Here we bring you 26 more very simple, pain free changes you can make that will truly help in your efforts to lose that weight.
27. Chewing food 40 times, instead of the 15 that is average, can help you eat almost 12% less food according to a study from China appearing in the American Journal of Clinical Nutrition. The work found a direct link between chewing more and lower amounts of the hormone ghrelin, an appetite stimulating hormone as well as higher levels of CCK a substance that's thought to cut appetite.
28. Gradually up your daily intake of fiber, both soluble and insoluble to 20-30g per day. Insoluble fiber absorbs water so that it helps you feel full and speeds food along your digestive tract. Soluble fiber slows down the absorption of glucose so that cells burn sugar for energy rather than storing it away as fat.
29. Make your reason for weight loss come from inside... not merely to look better, but rather to feel better, healthier, more powerful by accomplishing this goal. So when you're considering skipping a workout, stop and think how you'll feel afterward. It's a great motivator.
30. Get out in the sun as a study in the American Journal of Clinical Nutrition has shown that obese subjects had vitamin D levels that were 57% lower than those who were not obese. Every day get about 15 minutes out in the sun, without sunscreen, and you'll enjoy a better mood, more energy and a better chance of staying on track with your weight loss.
31. Shop, as much as possible, in the outer aisles of the market as this is where the produce, meat, fish and other healthy foods are located. The inner aisles are the ones loaded with the processed foods that you'll want to avoid.
32. Try using vinegar and lemon juice in your cooking, pickling veggies or enjoying some sourdough bread which helps to slow down starch digestion and the speed your stomach empties. This keeps you feeling fuller, longer so your overall calorie intake is lower.
33. Undercook your starches as this helps to slow digestion. The compact granules that naturally store starch are hard and tough on the digestion; it's the expansion during cooking in water of the starches that makes them easier for the enzymes in our stomach to change into simple sugars. Undercooked pasta still keeps the starch in the shell, and raises blood sugar more slowly than fully cooked pasta.
34. Eat more brain healthy fats like cold water fish, flax oil or seeds and avocados as these will keep you feeling fuller for hours longer.
35. Avoid fruit or juice in a can as these products are usually canned in syrups that are loaded with sugar. Go fresh or frozen, or if you must use canned, look for ones that are packaged in water. Eating fresh instead of a cup of canned fruit daily could save you up to 13 pounds a year.
36. Try hiding veggies in your favorite foods by pureeing them first. Choices like spinach, kale and peas blend up nice and smooth and can easily become a part of a sauce or smoothie without changing the flavor. Adding veggies to your diet helps ward off cravings for junk food.
37. Skip the sports drink and have a glass of chocolate milk instead as a 2008 study in the International Journal of Sport Nutrition and Exercise Metabolism saw that drinking low fat chocolate milk helped exercisers go 50% longer than those who drank sports drinks. The swap might help your body recover faster after exercise.
38. Add a pinch of salt to your dessert as this can enhance the flavor while also helping you to feel satisfied without gobbling the whole thing. When it comes to dessert, you can also share with a friend or decide to eat only half.
39. Drink water before a meal, as this is more effective than diet pills when it comes to losing weight according to a 2008 study appearing in the Journal of the American Dietetic Association. Drinking 18 ounces of water a half-hour before a meal helped people eat about 13% less.
40. Write down your meal plan as research shows people are 80% more likely to follow it if they've put the plan to paper. Just take five minutes in the morning to write what you'll eat for the day.
41. Steer clear of "fake fat" foods that contain Olestra, as a Purdue University study found rats fed chips with this fake fat ate more, gained more than those fed regular fat chips. Real fat sends signals to the body to stop eating, while the fake fat confuses the natural signals. Indulge in the full fat chips if you must, but keep the serving size under control.
42. Add beans as a side dish, or into ground meat, casseroles or salads. Regular bean eaters are 22% less likely to be overweight and have smaller waistlines than those of us who don't eat beans. Beans release energy more slowly which makes them a great weight loss food. They're also loaded with protein and fiber, adding to that sense of feeling satisfied.
43. Leave those last few bites of a meal and you can cut about 250 calories on average. Do it regularly and this could add up to a drop of 26 pounds in a year.
44. Skip the diet soda and artificial sweeteners as new research shows you could be confusing your body with them. Taking in a sugar substitute that doesn't deliver in terms of calories may have you eating more. Your body knows real from fake sugar, so when you try to satisfy a craving with an imitation, you end up continuing to crave real sugar.
Continues below...
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More Changes For Big Weight Loss Continued...
45. Satisfy your sweet tooth at the end of your meal with fruit, not dessert. If you avoid sugar for a few days, then introduce fruits, you'll find this healthy, lower calorie alternative tastes just like dessert.
46. Add more Brussels sprouts to your diet. Not only are they low calorie, free of fat and packed with fiber and other nutrients, but new research shows that they might also improve your body's products of adiponectine, a hormone that plays a part in burning stored fat as fuel.
47. Stick to the kids' size servings and you'll save about 200 calories per meal. You'll be moderating your intake of familiar favorites... not eliminating them altogether.
48. Choose healthy options at least 80% of the time and eat slowly until you're 80% full. While finding that place might be a challenge, you'll do it if you listen closely to your body as you eat. The goal is not to leave a meal feeling uncomfortably stuffed, but rather comfortably satisfied.
49. Go the extra ten in your workout... push yourself a bit more by adding another ten minutes to your workout. This could burn an extra 100 to 200 calories, or fuel a one to two pound weight loss over the course of a year.
50. Start paying attention to your heart rate during workouts and you'll be able to burn extra calories too. Do this by taking your own pulse for ten seconds and then multiply that number by six. You want to aim for staying within 60% to 80% of your maximum heart rate for most of the workout. Do this and you can burn an extra 200-300 calories an hour.
51. Brushing your tongue can help curb your cravings for salty snacks, as it improves your taste sensitivity so that you're likely to be satisfied with less. Brushing your teeth between meals also helps curb that snacking habit.
52. Fidget... tap your toes, bounce your knees, thump a pencil as research from the Mayo Clinic shows that people who are leaner have trouble being still, and spend as much as two hours each day fidgeting or pacing about. You might burn as much as 350 extra calories a day, equal to a 3.5 mile run, without the sweat.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.ivillage.com/52-little-changes-big-weight-loss-results/4-b-394731#394786
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