1. Replace Your Grain-Based Breakfast With Eggs
Losing weight can be as simple as changing your breakfast. Two separate studies have shown that eating eggs in the morning (compared to a breakfast of bagels) can help you lose fat without trying.
Put simply, the eggs were so fulfilling that the women automatically ate fewer calories at subsequent meals.
2. Using Smaller Plates Can Trick Your Brain Into Thinking That You’re Actually Eating More
The human brain is the most complex object in the universe, gram for gram. It tends to work in mysterious ways… and the control of eating behavior is incredibly complicated. It is the brain that ultimately determines whether we should or should not eat. Interestingly, there is one neat thing you can do to “trick” your brain into thinking that it has eaten more food.
This is using smaller plates.
3. Eating More Protein Can Reduce Appetite, Increase Fat Burning and Help You Gain Muscle
There is a lot of evidence that protein can increase fat burning and reduce hunger, leading to automatic weight loss. In fact, studies show that protein boosts metabolism more than any other macronutrient. One of the reasons for that is that it takes the body more calories to digest and make use of protein, than it does fat and carbs.
Protein also increases satiety, leading to significantly reduced hunger. In one study, increasing protein to 30% of calories lead to an automatic decrease in calorie intake of 441 calories per day. Many studies show that increasing your protein intake can lead to automatic weight loss, even when eating until fullness.
Protein can also help you gain more muscle, especially if you also lift weights. Muscle tissue is metabolically active, meaning that it burns a small amount of calories, even at rest .The best way to get in more protein is to eat more animal foods like meat, fish and eggs… preferably at every meal.
4. Eating Foods With a Low Energy Density and Lots of Fiber Make You Feel More Full With Fewer Calories
Another way to feel more satisfied with fewer calories is to eat foods that have a low energy density. This includes foods that have a high water content, such as vegetables and some fruits. Studies consistently show that dieters who eat less energy dense foods lose more weight than those who eat foods with a high energy density.
In one study, women who ate soup (low energy density) lost 50% more weight than women who ate an energy dense snack. Vegetables are also rich in soluble fiber, which has been shown to cause weight loss in some studies.
Another benefit of soluble fiber is that it gets broken down by bacteria in the digestive tract to produce a fatty acid called butyrate, which is believed to have significant anti-obesity effects… at least in rats. Combining animals (high in protein) with a bunch of plants (low energy density) is a recipe for success.
5. Cutting Carbs Can Make You Lose Weight Fast While Eating Until Fullness
Probably THE best way to start losing weight without calorie counting or portion control is to reduce your carbohydrate intake. Studies consistently show that people who eat less carbohydrates, automatically start to eat less calories and lose weight without any major effort. The best way to cut carbs is to reduce or eliminate major carb sources from your diet like sugars, sweets, sodas, as well as starchy foods like bread, pasta, potatoes, etc.
6. Making Time For Quality Sleep and Avoiding Stress Can Optimize The Function of Key Hormones
Two things that often get ignored when discussing health (and weight) are sleep and stress levels. Both are incredibly important for the optimal function of your body and hormones. Inadequate sleep is one of the strongest risk factors for obesity… short sleep duration raising the risk by 89% in children and 55% in adults. Poor sleep can increase hunger and cravings and cause a biochemical tendency for weight gain by disrupting hunger hormones like ghrelin and leptin.
Excess stress can increase your levels of the hormone cortisol, which is known to increase belly fat accumulation and the risk of chronic, Western diseases. For these reasons, it is very important to make time for quality sleep, as well as avoiding unnecessary stressors in your life.
Credit: Authority Nutrition