Maximize your weight loss efforts with these simple tricks. It’s not uncommon to gain weight over the winter. Thank colder weather, the stress of being around family during the holidays, and countless calorie-packed meals. Although physical activity accelerates weight loss, it’s certainly not the only way to shed unwanted pounds.
1. Weigh Yourself
According to the Huffington Post, a two-year study conducted at Cornell University found that people who weighed themselves daily and recorded those results lost more body weight and better maintained that fat loss than those who didn’t. Looking at your body weight frequently reinforces weight-loss goals and makes it more difficult to cheat on your diet. The study emphasizes how measuring and tracking can bolster fast, lasting fat loss, even doubling the amount of weight you might otherwise lose without keeping track.
2. Don’t Skip Meals
It’s a common misconception that skipping meals leads to weight loss. You’re technically consuming fewer calories in the moment, but more often than not, omitting a meal leads to out-of-control hunger and erratic eating habits that are no good for your metabolism. Simply put: Trying to reduce calories to lose weight doesn’t work. There are too many other factors at play.
3. Eat Three Balanced Meals Daily
Each of these three meals (plus a snack) should contain a Power Protein (chicken, lean meat, fish, etc.) a flat-belly fat (olive oil, avocado) and a source of fiber, like lentils, beans or quinoa. This will ensure optimal weight loss, in part because it’ll keep you full and prevent you from making bad food choices.
4. Watch Your Sugar Intake
If you’re looking for one thing to blame for those unwanted pounds, you can point a finger at sugar, which has wormed its way into everything from tomato sauce to Advil caplets. The American Heart Association and the World Health Organization recommend no more than 25 grams of added sugar a day—about six sugar packets— for optimal health, but most people ingest much more than that.
5. Add More Fiber To Your Diet
This crucial nutrient helps you feel fuller longer, meaning the more fiber you incorporate into your diet, the less likely you are to reach for those mid-afternoon chips or cookies. If you’re looking for a hassle-free way to shed pounds quickly, lower your sugar intake and eat more fiber than sugar. This simple change to your diet will have you losing belly fat almost immediately, and rapidly to boot.
6. Really Know How To Read A Nutrition Label
When you’re buying packaged food, it’s very easy to take note of the calorie count and little else, but just because something is low in calories doesn’t mean it’ll be good for your waistline in the long run. In fact, many low-cal foods are packed with added sugar, meaning they’re actually causing you to gain weight. Look for foods with more fiber than sugar if you want to lose weight. High-protein foods are good too.
7. Act Quickly
If you start the Zero Sugar Diet, you’ll see results in just days. And though we’ve been lead to believe rapid weight loss is actually damaging, according to a study in the International Journal of Behavioral Medicine, you’re more likely to succeed in your long-term weight-loss goals if you start out of the gate by dropping pounds rapidly.
8. Pack On The Protein
Much like fiber, protein is also an important component to a balanced diet, especially if you’re looking to lose weight. Research has shown that doubling your protein intake can help you drop pounds without losing muscle mass, so make sure all your meals are high in protein (think lean meat, fish, and soy) and fiber but low in starch and sugar.
9. Know Your Food Combos
Once you’ve got the whole fiber/sugar balance down, it’s important to know what food combos can help your waistline continue to shrink. Cayenne powder and chicken, for example, pair well together because protein-rich foods can significantly boost post-meal calorie burn, and chili peppers are great at blasting away belly fat.
10. Get Your Antioxidants
Not only do antioxidants minimize the appearance of wrinkles and help you look younger, but they also can stop fat from forming. Eat antioxidant-rich foods like berries, artichokes and kidney beans (which are also high in fiber!) to double your weight loss.