1. Don’t Cut Out All Fat
We need healthy fats like polyunsaturated and mono saturated fats for energy purposes, facilitating absorption of vitamins A, K, and E and for producing myelin, a fatty substance necessary for brain cell signaling. Some great sources of healthy fat include eggs, avocados, extra-virgin olive oil, nuts, and seeds.1
2. Cooking Food the Right Way
Grill, bake or broil foods you eat to avoid unhealthy fats, like those found in vegetable oils.
3. Drink Water!
Staying hydrated supports liver and kidney functions that are essential for processing fat into fuel as well as helping eliminate toxins that contribute to weight gain. Aim for 8 to 10 glasses of water each day. Also, eat foods with a high-water-content such as apples, berries, grapefruit and watermelon.
4. Weight Loss and Whey Protein
One of the best proteins you can eat for weight loss is whey protein. Whey is the milk-based protein leftover after milk is made into cheese. Since whey protein promotes synthesis of muscle protein, complementing an exercise regime with whey protein supplements promotes utilization of fat stores for energy.2
5. Incidental Exercise
Incidental exercise is physical activity you can incorporate into your daily routine. For example, instead of sitting down or standing still while talking on the phone, walk up and down the stairs or walk around the block. Limit sitting times by setting a timer to go off every 30 minutes. When the timer goes off, get up, stretch, walk, do toe touches, etc. Try sitting on a fitness ball instead of a chair when at home or work. You’ll improve your posture, core stability and boost metabolism.3
6. Get Plenty of Sleep
When you are tired from lack of sleep, your body releases extra stress hormones to deal with fatigue. Cortisol leads to increased fat storage and cravings for sugary snacks.
7. Plan Meals
It sounds boring but planning meals means you won’t be inclined to eat fast foods or frozen dinners that contain way too much salt and preservatives. On the weekends, cook healthy meals ahead of time and freeze them in easy to heat microwave containers.
8. Eat High-fiber Foods
Whole grains, beans, nuts, vegetables, and fruits reduce levels of ghrelin, the hormone responsible for hunger. Fiber also keeps you feeling fuller longer.
9. Keep Bananas in Your Cupboard
Manganese is essential for bone health, regulating glucose levels and utilizing fats and carbohydrates for energy. Manganese also supports thyroid functioning and keeps joints lubricated to prevent cartilage damage. One medium-sized banana provides 32 milligrams of manganese, which is around 15% of the recommended daily requirement.
10. Avoid Frozen Diet Meals
Beware of frozen diet meals. They may look appetizing but are far from healthy or satisfying. Portions are deceptively small for the amount of calories they contain and most provide enough sodium to reach the recommended amount of daily salt intake. Ingredients and preservatives used in packaging frozen diet meals are questionable.