1.) DRINK WATER BEFORE EATING
A study published in the Journal of the American Dietetic Association found that drinking 16 ounces of water 20 to 30 minutes before a meal takes off 75 calories that we otherwise would have consumed. It works because we sometimes confuse hunger for thirst, so the water helps us feel fuller, faster. Water also helps our body burn calories more efficiently. For an added bonus, drink cold water. The body has to spend energy as the cold water is brought up to temperature. A glass of cold water before breakfast, lunch, and dinner can help us burn up to an additional 24 calories a day. I know it doesn’t seem like much to talk about 24 calories a day and 75 calories per meal, but it adds up to 26 pounds a year.
2.) CHEW FOOD SLOWER
Hormone signals let us know when we are full. It takes about 20 minutes for this communication to take place. When we chew food slower, we allow ourselves time to feel full before we overeat. Eating as fast as possible sometimes feels necessary in our high paced environment, but slowing down can help us lose around 20 pounds a year. An added bonus is that we’ll have a better digestive process by breaking down food into smaller bits and allowing our enzymes to work more efficiently. Improperly chewed food can lead to abdominal pain, gas, bloating, and other digestive issues.
3.) DON’T SKIP BREAKFAST
If we struggle to find time to chew slower, then finding time to prepare breakfast is out of the question – but it shouldn’t be. People who eat breakfast have lower BMIs than breakfast skippers. Missing breakfast usually makes us eat larger portions throughout the day than if we would have eaten breakfast. Waiting to eat could also make us choose that fast burger over cooking something healthier at home. An added bonus is that people who eat breakfast perform better on their daily physical and mental tasks.
4.) EAT MORE FIBER
Fiber contributes to the feeling of fullness and helps to keep our blood sugar level steady. Tufts University research has shown that eating around 40 grams of fiber a day not only helps us lose more weight, but we also feel less hungry while losing the weight. Adding more soluble fiber to a meal has been shown to lower blood glucose levels. This aids in weight loss by reducing insulin spikes – which signal the body to start storing fat. An added bonus is that fibrous foods usually take longer to chew so you get the benefits that chewing slow brings. Just be sure to drink extra water when taking large amounts of fiber to avoid constipation.
5.) EAT MORE PROTEIN
Protein has many benefits in weight loss. Research from the Obesity Society revealed that women who ate a high protein breakfast (30 grams) ate about 100 calories less during lunch. This is because protein takes longer to digest so you feel fuller for a longer period of time. Beyond that, protein requires more energy to digest than fats and carbs – See the article on thermogenesis to find out more about this process. This leads to more calories getting burned simply by digesting your meal. As mentioned with the section on fiber, protein also helps to keep blood glucose levels constant, which inhibits spikes in insulin. An added bonus is the effect protein has on your muscles to both inhibit loss of muscle mass and encourage muscle growth with the right exercises.
These short-cuts are things we can all incorporate to help us take better control of our eating habits and to help us better manage our weight. But, of course, exercise along with a healthy diet is essential.