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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.

12 Easy Ways to Lose Weight

Although losing weight and keeping it off takes lasting devotion, there are tried and true tips on how to lose weight to quicken the process.

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When it comes to weight loss, we often wanted it yesterday. And even if weight was lost through crash dieting, there is a great change to regain that weight back and then some. Not only is this cycle frustrating, but taxing on the body.

While losing weight and keeping it off takes lasting devotion, there are tried and true tips on how to lose weight to quicken the process.

How to Lose Weight: Tips for Success

1. Start the Day with Breakfast

Starting the day with a high-energy breakfast promotes weight loss, especially compared to those who eat six small meals each day.

Kick start your day and lose weight with high-fiber and protein breakfasts that can be made ahead or prepared quickly, including egg wraps, Greek yogurt parfaits, protein-packed pancakes, quinoa bowls, and mini egg frittatas.

2. Increase Fiber Intake

Dietary fiber is an ingestible component found in plants and sourced from whole grains, fruits, veggies, legumes, nuts and seeds. General fiber recommendations vary between genders, particularly 38 grams per day for men and 25 grams per day for women.

Higher intakes of dietary fiber are linked to lower body weights. The impact of fiber on weight mostly relates to its ability to control appetite, thus prevent overeating. Compared to low-fiber foods, plant-based sources rich in fiber tend to be more filling without supplying large amounts of calories.

Increasing fiber intake can be simple and quick, including by grabbing an apple for the morning commute, throwing in a handful of spinach into your post workout smoothie, and swapping out a bag of chips for veggies and hummus.

3. Eat More Protein

Protein assists in weight loss by supporting lean muscle mass, inducing satiety, regulating hormones associated to hunger, increasing energy expenditure, and enhancing fat burn.

Protein intake recommendations vary based on a number of factors, including age, weight, gender, and activity levels, though adults are often encouraged to consume at least 10 to 35 percent of total daily calories from protein sources. Furthermore, the dietary reference intake (DRI) for protein is 0.8 grams of protein per kilogram (g/kg) of body weight, which amounts to at least 56 and 46 grams per day for men and women, respectively.

Ensure adequate protein with lean and plant-based sources, including sirloin, chicken, fish, Greek yogurt, black beans, lentils, quinoa, and soy products.

4. Scale Back On Added Sugar

Added sugar is one of the most detrimental ingredients when it comes to weight loss, as products with the sweet stuff tend to be loaded with calories but lack in nutritional value.

The American Heart Association (AHA) recommends males should consume no more than 38 grams of added sugar per day while women are limited to 25 grams. Astonishingly, though, the AHA estimates Americans eat an astonishing average of 80 grams per day!

Limit the intake of pastries, breads, and sugary condiments and sauces and take advantage of the Nutrition Facts and Ingredients labels, as even those so-called “health foods” can be loaded with sugar. Scaling back on products with added sugar is a sure way to cut calories for weight loss, along with reducing the risks of obesity, type 2 diabetes, and heart disease.

5. Move the Candy Dish

If scaling back on added sugar requires more willpower than anticipated, simply move the candy dish. Research published in the International Journal of Obesity further validates the importance of food influence in relation to its proximity and visibility.

The research found people ate an average of 2.2 more candies each day when they were visible and 1.8 candies more when they were proximately placed on their desk versus two meters away. There was also a greater tendency for participants to underestimate daily consumption of proximately placed candies and overestimate their consumption of less proximately placed candies.

Researchers conclude knowing about these deviation tendencies is important for those attempting to monitor their consumption of fat and sugar.

6. Drink Lots of Water

Did you know hunger can be mistaken for thirst? This poses the opportunity to fuel up on unnecessary, extra calories. So instead of running to the kitchen for food, quickly grab a glass of water. Staying hydrated can also foster a good metabolism by supplying the body’s cells with nutrients from foods and aid in digestion.

But in addition to water, try other drinks conducive to weight loss, including black coffee and green tea. The caffeine in coffee can supply energy to hit the gym, suppress appetite, and initiate thermogenesis, a process in which the body converts energy into heat, subsequently speeding up metabolism. Studies have also suggested drinking green tea not only encourages weight loss and but reducing fat mass by increasing thermogenesis and decreasing fat absorption.

Ultimately, moderate the intake of soft drinks filled loaded sugar and lacking nutritional value, including soda, juice concentrates, and energy drinks.

7. Hit the Snooze Button

It is hard to make healthy choices when sleep deprived, as the body mostly craves junk food late at night when you should be in bed—and the longer you stay awake, the more likely you will be to give into temptation and cut yourself another piece of sugary, chocolaty cake.

8. Try Intermittent Fasting

Intermittent fasting (IF) is not a exactly diet, but rather various eating patterns that includes periods of fasts and feast, which means consuming calories during a specific window of the day and choosing not to eat for the remainder.

Adopting an IF regimen has shown to support weight loss and improve overall health, including improving blood sugars and lipid levels, regulating hunger hormones, increasing muscles mass, supporting brain health, lowering inflammation, and promoting longevity.

There are various methods of IF that bare some consideration in large part of its weight loss and health benefits. A healthcare professional, including a Registered Dietitian, can help you decide which method might best fit your nutritional needs and lifestyle.

9. Chew Gum

Chew on this weight loss trick: Popping a piece of gum in your mouth can assist in weight loss efforts, especially 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.

10. Take A Few Minutes to Deep Breathe

Taking a quick for minutes for deep breathing can relieve day-to-day stress that often interferes with weight loss goals.

What’s more, the simple act can redirect food cravings by limiting stress and the risk of emotional eating. But in addition to deep breathing, practice coping techniques that work best for you, including taking a quick walk, stepping out into nature, listening to your favorite song, or taking a warm bath.

11. Speed Up Your Workout

While results are the byproduct of dedication and consistency, they do not require long commitments at the gym. In fact, you can reap the benefits of exercise, including weight loss, by speeding up your workout with high-intensity interval training (HIIT). HIIT features intensive bouts of movements to elevate heart rate and stimulate the muscles within a short period of time.

But truly, the most importance is placed on not the type of exercise completed, but rather dismissing a sedentary lifestyle. Naturally and quickly increase daily movement taking the steps over the elevator, parking further away from door entries, walking during that midmorning coffee break, standing over sitting, doing squats while dinner is cooking, and tackling the commercial workouts when catching up on your favorite show.

12. Consider A Meal Delivery Service

And for one of the most convenient, fast, and surefire losing weight tips… Consider a meal delivery service to receive well-balanced meals directly to doorsteps – that means no grocery shopping, cooking, or cleaning on your end. All you have to door is quickly pop in a delicious and nutritious meal into the microwave, heat for a quick few minutes, and enjoy!



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