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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

25 Unusual Weight Loss Tricks That Work

Although these weight loss tricks may seem unusual or maybe even conflicting, they have been proven to work!

25 Unusual Weight Loss Tricks That Work


Find out how to lose weight with tips and tricks that may seem unusual, but proven to work!

25 Weight Loss Tricks

1. Eat A Big Breakfast

There is much truth to the claim "breakfast is the most important meal of the day," as a new study supports a high-energy breakfast is a heavily supported trick for losing weight. Researchers enrolled 11 women and 18 men with both obesity and type 2 diabetes, which were randomly divided into two groups:

The first group was assigned to eat a large energy-rich breakfast, medium lunch, and small dinner, while the second ate six small meals evenly spaced throughout the day with three snacks. The patients' glucose levels and weight was also monitored over the course of two weeks.

Results showed that the three meal diet plan with the high-energy breakfast was more effective for weight loss among the obese and type 2 diabetes patients than the six small meals. At three months, the high-energy group lost an average of 11 pounds while the eating six small meals gained about 3 pounds.

Hunger and cravings for carbohydrates decreased in the high energy breakfast group, but increased in the six meals a day group. In addition, the high-energy breakfast group needed significantly less insulin, while the six meals a day group needed more insulin than average. 

2. Don't Forget the Coffee

Coffee is much more than a morning pick-me-up, as that cup of joe can actually help you lose weight. In addition to supplying energy to hit the gym, coffee may suppress the appetite and initiate thermogenesis, a process in which the body converts energy into heat, subsequently speeding up metabolism.

And even beyond weight control, coffee shows to reduce the risk of diabetes.

But the biggest trick to losing weight with coffee is this: Enjoy a fresh cup of black coffee without all the sugary decorations that can easily pack on extra 500 calories each day!

3. Eat Soup Before a Meal

Losing weight tips and tricks has never felt so warm and cozy, as consuming soup before a meal can cut caloric intake by 20 percent according to a study conducted by Penn State University.

The study further encourages to choose soups wisely by picking a low-calorie, broth-based soup, about 100 to 150 calories per serving, as higher calorie and cream-based soups could increase the total calories consumed.

4. Dismiss Calorie Counting

Though calories do play a role in weight loss, it is imperative to not stress over them nor allow them to be the primary focus. One of the best pieces of diet advice is focusing on the nutritional value of foods rather than the amount of calories they contain.

Food for thought: While a 100-calorie pack may seem like an ideal "diet food," they may offer nothing more than sugars and other unwanted ingredients.

Focusing most attention of whole grains, colorful produce, lean proteins, milk and dairy products, and healthy fats can keep calories naturally in check while supplying rich nutrients most "diet foods" lack.

5. Stop and Smell the Roses Food

Weight loss may be as simple as following your nose and stopping to smell the rose food…

Sprinkling edible crystals that smell like spearmint, cocoa, strawberry, raspberry, banana over food is said to help change the way people eat. Reported by ABC News, Dr. Alan Hirsch of the Smell and Taste Treatment and Research Foundation in Chicago claims "By smelling the smells, their brain perceives: 'I've smelled it, therefore I've eaten it, therefore I better stop eating it. I've overeaten."

Despite these sprinkles sounding too good to be true, Dr. Hirsh tried out his hypothesis. In fact, after 108 overweight patients used them for six months lost an average of 34 pounds!

6. Go for Unlimited Veggies

Though diets flaunt moderation, veggies might just be an exception to the rule… Noshing on an unlimited supply of veggies packs fiber, vitamins, minerals, and volume without packing on numerous calories.

And while all veggies are nutritious, it is important to moderate starchy vegetables such as potatoes and opt for non-starchy varieties, including asparagus, broccoli, carrots, cauliflower, celery, peppers, spinach, and kale.

7. Move that Candy Dish

You take a piece here and another piece there… It that was within the first hour of work! While the candy dish is welcoming, it might be too inviting and asking for simple weight gain. Researchers from the Food and Brand Lab sought out to investigate what happens when you move the candy on your desk just six feet:

In an office setting, secretaries were given containers of chocolate candy "kisses" and their candy consumption was recorded when the chocolates were placed on the desk and two meters away. Researchers found secretaries consumed approximately 48 percent more when candies were on their desk, along with overestimating their consumption of candy by 13 percent. Furthermore, secretaries underestimated their consumption of candy by 63 percent when it was out of arm's reach.

"An encouraging implication is that if visibility and convenience increase the consumption of chocolate, the same effect may also work for healthier foods such as fruits or vegetables," said Dr. Brian Wansink, lead author and Director of the Food and Brand Lab. 

So perhaps swapping the candy dish for a fruit basket in the office…?

8. Unfear the Fat

Unlike popular belief and perceived notions, dietary fat serves imperative functions in the body and eating it will not automatically lead to weight gain. Falling victim to such myths about fat can deter you away from weight loss success and even have some heavy and harmful consequences on overall health.

Overall, marketed "low-fat" products are oftentimes loaded with sugar, which is linked to weight gain, high cholesterol type 2 diabetes, and other health conditions. Evolving research also hints the promotion of full-fat dairy over its slimmed down counterpart, as fuller fat products induce satiety therefore lowing the risk of overeating.

It is important, though, to go for more healthy fats (including olive oil, nuts and seeds, and fatty fish) and moderate its intake, with health experts commonly agreeing fat should comprise no more than 35 percent of total daily calories.

9. Snack Sensibly

The poor reputation of eating between meals mostly stems from the foods often chosen amidst a snack attack, including that bag of chips or candy bar, and the (often empty) calories they add to daily totals.

But if done with intent and moderation, snacking can actually assist in weight loss goals. Snacks balanced with protein, fiber, and healthy fat can keep hunger at bay prevent from overeating when the next meal.

So, go ahead and snack sensibly on apple slices with almond butter, beef jerky, cottage cheese and peaches, Greek yogurt and berries, stuffed olives, and turkey roll-ups.

10. Ditch Diet Soda

During the hunt for losing weight, tips in the past would encourage switching from regular to diet soda. But fast forward to today, research now tells us individuals who consistently drink diet soda can still suffer from weight gain and obesity while increasing the risk of cardiovascular disease and type 2 diabetes.

So really, drink more water and make it your primary hydration source, as it is virtually free of calories and grants the body with endless benefits.

11. Mirror, Mirror On the Dining Room Wall

Published in the Journal of the Association for Consumer Research, research shows the presence of a mirror in a consumption setting can reduce the perceived tastiness of unhealthy food, which consequently reduces its consumption.

In a taste test study, published in the Journal of the Association for Consumer Research, 185 undergraduate students chose between a chocolate cake and a fruit salad and then evaluated its taste in a room with a mirror or with no mirrors around. Those who selected the chocolate cake evaluated it less tasty in the room with a mirror compared to those with no mirrors around. Interestingly, too, the presence of a mirror did not change the taste of the fruit salad.

Lead researcher Ata Jami of the University of Central Florida explains, "A glance in the mirror tells people more than just about their physical appearance. It enables them to view themselves objectively and helps them to judge themselves and their behaviors in a same way that they judge others."

12. Take A Multivitamin

While there may not be a magic pill to weight loss, taking a multivitamin may be beneficial to your efforts. A study published in the International Journal of Obesity suggests multivitamin and mineral supplementation could reduce body weight and improve lipid profiles, including LDL and HDL cholesterol levels. The outcome may be related to increased energy expenditure and fat oxidation, processes that may be compromised if nutrients are deficient.

13. Abide by the "No Foods Off-Limits" Rule

Yes, you can still lose weight whilst enjoying your favorite scoop of ice cream! Feeling restricted from foods can actually impede on health goals, mostly be heightening their temptation and curating a binge. Allow yourself to indulge on a warm chocolate chip cookie or other favorite treat while implementing the practice of moderation.

14. Eat Off Small Plates

Plate and portion sizes have dramatically enlarged overtime, making it that much easier to overeat. To help reduce such risk, use smaller plates, as there is supportive backing diners who serve themselves with smaller plates tend to serve themselves less, and therefore eat less.

15. And Eat Off Multicolored Plates

Apparently it is not only the color of your food that matters…

Research published in the Journal of Consumer Research discovered contrast between the plate and food served can influence the serving by randomly giving participants a white or red plate and allowing them to serve themselves pasta with Alfredo or tomato sauce.

The Food and Brand Lab informs, "participants who had low contrast between their food and the plates they served themselves on, for example pasta with Alfredo sauce on a white plate or pasta with tomato sauce on a red plate, served themselves 30 percent - or 42 grams more pasta than participants with high contrast between their food and the plate they served themselves on (i.e. pasta with tomato sauce on a white plate or pasta with Alfredo sauce on a red plate)."

Ultimately, eating food on the same colored plate may increase the serving size, sparking the recommendation to eat salad greens on a green plate to increase veggie intake…

16. Tone Down the Music and Dim the Lights

Whereas reducing noise and dimming light is encouraged to nurture sleep cycles, doing so can also naturally cut calories! Reported by Today, a study published in the Journal Psychological Reports found toning down music and dimming the lights in a fast food restaurant can help diners enjoy their meals more and even eat less.

Health advocates encourage individuals to create a similar environment at home, further turning off all electronics at the table and enjoying the meal and company at hand.

17. Pic Your Meal

While taking pictures of your meals may seem like added work and maybe even unusual, doing so can be extremely beneficial for weight loss. Checking in with meals and snacks every now and then is the perfect way to keep tabs on your intake!

18. Eat Before a Party

While the thought behind saving up on calories before a party seems logical, holding out until the event can increase the risk of ravening on a copious amount of unhealthy foods. So rather than trying to skip meals and save on calories, feed the body with nutritious foods and satisfy hunger with well-balanced breakfasts, lunches, and snacks to keep hunger levels at bay.

19. Scroll through Health-Related Social Media Accounts

#MotivationMonday, anyone? From finding a new nutritious recipe to admiring a #TransformationTuesday, scrolling through health-related social media accounts can keep you motivated and inspired to stick to your goals!

20. Chew Gum

Chew on this weight loss trick: Popping a piece of gum in your mouth can assist in weight loss efforts, mostly when dealing with a craving and anticipating a food binge. So if feeling tempted to binge on junk food, distract the mind and satisfy the taste buds by chewing on gum.

21. Just Breathe

While breathing is a mindless, vital part of human sustainment, the simple act can redirect food cravings by limiting stress and the risk of emotional eating. And time after time, deep breathing is touted as one of the best stress management techniques.

22. Sleep

Perhaps one of the most relaxing tricks to losing weight is by sleeping it off! Whether taking a 20-minute nap or obtaining the recommended seven to nine hours of sleep each night, those minutes and hours of shuteye can play a large role in your weight loss goals by curbing cravings, regulating hunger hormones, and boosting energy to keep active throughout the day.

23. But Sleep with the Light Off

Growing evidence is shining light on the impact light exposure at night on weight gain. In fact, a study published in the Journal of Epidemiology discovered a significant association between light at night exposure and obesity.

Ensure darkness at bedtime by turning off all lights and electronics, using blinds and heavy curtains, and trying a sleep mask as needed.

24. Keep A Food Diary

Get out the pen and paper… Keeping a food diary can double weight loss suggests one of the largest and longest running weight loss maintenance trials ever conducted. Featuring nearly 1,700 participants, research from Kaiser Permanente's Center for Health Research shows one of the best predictors of weight loss was how frequently food diaries:

Those who kept daily food records lost twice as much weight as those who kept no records!

25. Let Someone Else Do It

Well, kind of! Though someone cannot personally lose weight for you, they certainly can assist in your efforts…

So let someone else do the planning, prepping, cooking, and cleaning and look to a weight loss meal delivery service. Nutritious and delicious meals are delivered right to doorsteps provide the body with what it needs to jump start healthy weight loss and keep it off!



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