When it comes to controlling weight, we all know that diet and exercise are the main factors. However, today I have an additional trick to help accelerate weight loss. Let’s explore what we have.
- Begin your day with a high-protein breakfast. Breakfast provides us with the necessary energy to kick-start our day, supplying physical strength and brain power for optimal functioning. Consuming a breakfast rich in protein reduces our hunger levels throughout the day. It is recommended to aim for approximately 20 grams of protein during breakfast. Studies have also revealed that skipping breakfast can lead to excessive hunger and overeating during the next meals, resulting in an intake of too many calories.
- Stay hydrated by drinking plenty of water, especially after waking up. Water plays a crucial role in enhancing calorie burning. One study discovered that consuming around 500 ml of water can increase metabolic rate by up to 30% within 10-40 minutes of ingestion. Additionally, adequate hydration improves digestion and contributes to healthier-looking skin.
- Before purchasing foods, take a moment to read the nutrition labels. By doing so, we can identify the presence of fats, sugar, and other components. It is advisable to focus on consuming foods that are high in protein, low in fat and sugar, and if possible, low in sodium to reduce water retention and promote long-term physical well-being.
- Incorporate the habit of weighing yourself regularly and maintaining a food diary. While some argue that weight loss should not be solely determined by numbers, having measurable figures can serve as a reminder and a source of motivation. Keeping a food diary allows us to plan our meals according to our body’s needs.
- Engage in regular exercise or physical activity. When we monitor our food intake and caloric intake, it is essential to support our body in burning calories. Throughout the day, make an effort to move frequently, such as taking short walks, opting for stairs over elevators, parking farther away to increase walking distance, or even incorporating stretching exercises or a morning jog. These activities collectively contribute to increased calorie burn.
- Prepare your own lunch to bring to work. Frequent dining out often leads to consuming more calories due to the use of excessive oil, high sodium content, or low-quality ingredients. Preparing our meals allows us to have better control over our weight management plan, making it more effective.
- Ensure you get a sufficient amount of quality sleep each night. Several studies have confirmed that inadequate rest increases our frequency of hunger and predisposes us to overeat or consume more calories. On average, individuals who sleep less than 8 hours per night tend to consume an extra 559 calories.
- Expose yourself to morning sunlight. The morning sun, rich in Vitamin D, contributes to more efficient weight loss and enhances overall mood, promoting a sense of relaxation and happiness throughout the day.
Lastly, pay attention to small details, such as cooking methods. Consider switching to “CARECHOICE vegetable-based seasoning powder” to eliminate MSG, preservatives, and chemicals from your meals. These minor adjustments, when implemented collectively, enhance calorie burning efficiency and increase the likelihood of successful weight loss.
Sources: academic
Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., Klaus, S., Luft, F. C., & Jordan, J. (2003). Water-induced thermogenesis. The Journal of clinical endocrinology and metabolism, 88(12), 6015–6019.
Brondel, L., Romer, M. A., Nougues, P. M., Touyarou, P., & Davenne, D. (2010). Acute partial sleep deprivation increases food intake in healthy men. The American journal of clinical nutrition, 91(6), 1550–1559.
Hoertel, H. A., Will, M. J., & Leidy, H. J. (2014). A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late-adolescent girls. Nutrition journal, 13, 80.