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Video - Twenty Simple Weight Loss Tips That Can Change Your Life


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 16 July 2014

Twenty Simple Tips to Help You Lose Weight

Millions of people in America try and fail to lose weight every year. There are countless reasons for their failures. Some people get it in their head that dieting is this big, monumental grind, and this intimidates them and makes them more likely to fail. For many people, this is simply a perspective problem.

Don't think of dieting as a single epic ordeal, think of it as a lot of small changes that amass together to help create a new and healthier you. Here are twenty simple tweaks that you can make to your life that will help you lose weight faster and more comfortably!

Before Eating, Drink a Glass of Water to Get Full Quicker

We all know how essential water is to a healthy body, but you can use water to prepare your digestive system for a smaller meal. Water fills up the stomach a bit, which will prime your body to become satiated with smaller portions, not to mention meet your hydration and filtration needs. We recommend fixing a glass of water fifteen minutes before every time you eat.

Increase Your Fiber Intake to Feel More Full

Fiber is an important nutrient that many Americans don't get enough of on a daily basis. Fiber passes through the body and is not digested, but is still incredibly important to the normal function of the digestive system. Just by adding a couple of portions of fresh veggies to your diet each day, you can counteract the feelings of hunger. Some fiber-rich vegetables that we recommend are cucumbers, cauliflower, radishes, celery, and carrots. Fiber fulfills your stomach's need for satiation without piling on calories.

Eat No More than Two Servings of Fruit Daily to Lose Weight

Fruit is an important part of a healthy diet, but it's important to remember that they are best in moderation. Fruits are sugar-rich foods that, when abused, carry some of the same risks as processed desserts and carbohydrates. By capping yourself at two servings, you prevent yourself from leaning on these sweet, natural foods as a crutch. Also, choose fruits that provide dense nutrition, such as grapefruit, fresh apples, and berries.

Eat Processed Carbohydrates Sparingly, If At All

Processed carbs are everywhere in today's society. The truth is, foods that contain processed flour are just as bad for you as sugar. They may taste different, but the body is highly effective at converting both into fat, and both have a terrible impact on your sugar levels. Because of their ubiquity, we understand if you can't avoid them altogether, but make a conscious effort to avoid these products, and choose foods with complex carbohydrates like whole wheat bread and sweet potato over other foods that go straight to the gut.

Increase Your Consumption of Healthy Fats

One of the biggest misconceptions of 20th century diet plans is the focus on fat. In reality, carbs and sugars are the biggest problems, and fats should be consumed conscientiously, but are a vitally important part of a healthy diet. Healthy fats help to control and maintain metabolism, and they also encourage the healthy production of precursor sex hormones that eventually get converted into Testosterone, Estrogen, or whatever other cholesterol-based hormones that the body needs. Fats also help you feel more full faster!

This isn't to say that you shouldn't still eat smart when it comes to fat, but these fats help process and distribute important vitamins such as Vitamins K, E, D, and A. Avoid unhealthy fats like Transfats altogether and try to reach a healthy balance of saturated and unsaturated fat.

Don't Eat Before Bed!

The human body is designed to function best when you go to sleep just a bit hungry. The way that our circadian rhythm works, energy levels are supposed to drop, along with cortisol levels, and the digestive system slows to a crawl. If you eat before bed, you put your system out of whack. Your body is more likely to convert the food you eat directly into fat, and the spike in insulin interferes with your body's ability to produce Human Growth Hormone sufficiently. Natural HGH is released while we are in deep sleep and helps our bodies heal and become rejuvenated after a good night's rest.

If you interfere with the production of HGH, you limit the rejuvenative quality of sleep. If you do get hungry before bed, and feel like it will interfere with your sleep, choose a protein-rich snack low in carbs, so your insulin levels stay in check, but your body has the building blocks necessary to meet the needs of its component systems.

Get A Full Night's Rest Every Evening

Sleep is a vitally important part of our daily cycle. In order to maintain healthy hormone levels and metabolism, it is vital to sleep a full 7-9 hours per night, whatever your body naturally needs. Sleep is when our body releases the majority of Human Growth Hormone, which encourages the body to repair and heal, while also ambiently increasing metabolism. If you sleep restlessly or fitfully, or just don't get enough sleep each night, you prevent your body from reaching the deep sleep necessary to provide optimal balance.

Drink a Glass of Lukewarm Water with a Big Squeeze of Lemon in the Morning

Lemon is a concentrated source of Vitamin C, a water-soluble vitamin that is known to kick start the metabolism and provide energy. By combining lemon juice with water which is room temperature or just a bit warmer, it energizes the body and helps you overcome morning fogginess, while also increasing your metabolism to help you burn more calories! Other ingredients in Citrus Fruits also help with the natural filtration process of the kidneys, which will be even better for your health!

Engage in Light Intermittent Fasting to Bolster Metabolism and Hormone Production

Intermittent Fasting is a diet and health strategy where you don't eat for an extended period of time each day. Some people take this to an extreme, only eating in a small window of four or five hours each day. If you're interested in a more natural way to engage in a similar diet, try only eating in the eight hour window between 11am and 7pm. This may leave you hungry for a brief while, but the body can quickly acclimate to this eating pattern, and this will enhance your metabolism and your production of natural Growth Hormone, and also encourage the body to burn fat more readily.

Include Broccoli, Brussels Sprouts, Onion, and Garlic to your Weekly Diet Routine

All of these vegetables have powerful anti-inflammatory properties which are good for your health and help promote optimal hormone balance and metabolism. Of your daily veggies, one or two of these foods (or similar foods) should be a part of your diet. Inflammation encourages the production of cortisol, which strains your body's ability to produce hormones like Testosterone and HGH, which keep your body running at peak efficiency.

Stick to a Single Cup of Coffee Per Day to Preserve Hormone Balance

We all know how great of a pick-me-up a nice hot cup of coffee is in the morning. There's also nothing wrong with caffeine in moderation. Our cortisol levels are actually supposed to be at their highest when we wake up in the morning, so a cup of coffee in the morning doesn't really interfere with the normal hormone rhythms of the body.

If you want to lose weight most effectively, stick with that one cup of coffee though. If you drink coffee later in the day, you spike your cortisol levels in the wrong pattern, which can get your natural hormone rhythm out of whack, and this can interfere with your metabolism. Pairing that cup of coffee with a workout is ideal, because caffeine does act as a performance enhancer, increasing focus and energy for your workout.

Avoid Aspartame and Sucralose to Protect Your Metabolism

When it comes right down to it, moderation is much better for you than artificial sweeteners. These products mimic many of the effects of sugar, without providing the calories. They do, on the other hand, interfere with normal insulin sensitivity, and Aspartame in particular does have some carcinogenic qualities at high doses.

The problem with sucralose is that it can actually make you more hungry and crave sweets, so you may actually be shooting yourself in the foot! There is no strong evidence that these products encourage weight loss more effectively than simple moderation.

Don't Skip the Yolk!

Many diets in the past recommended only eating egg whites, but you are missing out on a lot of potent nutrients if you don't eat the egg yolk as well. Compared to most things in the modern American diet, a couple of eggs in the morning is an excellent, relatively low calorie source of vital nutrients such as phosphorus, B12, and Choline. Eggs are also an excellent source of good cholesterol!

Include High Intensity Interval Training to Your Workout Routine to Boost Hormone Levels

We all know that cardiovascular exercise is good for the heart and for the health, but did you know that if you include anaerobic, high intensity periods to your cardio, that you can vastly increase the results of your exercise? The body releases natural HGH in response to vigorous activity that really puts pressure on the muscles. Cardio itself doesn't quite cut it. But, if you sprint as hard as your body can handle it periodically during your run, you activate the muscles and heart in a way that encourages the release of these natural hormones.

Engage in Anaerobic Exercise To Build Muscle and Encourage Weight Loss

Muscle is denser than fat, and burns calories at a significantly high rate. One of the best ways to lose weight is simply to lift weights! You don't even have to get a gym membership. A couple of milk jugs filled with water is more than enough for an upper body workout. After you have a routine established, you can find cheap weights online or at various second-hand stores, or you can shell out for a set of brand new weights if that's your thing.

Engage in Basic Cardio No More than Twenty Minutes per Day to Maximize Weight Loss

There are definite benefits to cardiovascular exercise when it comes to health, but for weight loss, trainers recommend no more than 20 steady minutes of measured cardio. If you are using cardio for weight loss, convert your process into a High Intensity Interval routine to provide the benefits of cardio while amplifying weight loss rather than stagnating it. The benefits of a forty minute jog aren't significantly better than a twenty minute jog when it comes to weight loss goals, but if you sprint every few minutes you will maximize your gains in the extended time.

Cut Soy, Wheat, and Dairy from your Diet for Seven Days-As a Test

If you are trying to lose weight, it's important to understand your body. There are many, many people across the United States that are sensitive to one or more of these three common products, and a vast portion of these folks don't even realize it. Make the conscious effort to avoid food products containing these ingredients for a week, and see if it doesn't make you feel better. If it does, consider going to get an allergy test to find out exactly which foods are causing you problems. One of the most prominent symptoms of food sensitivity is hormone imbalance which causes metabolism to sink, which inhibits weight loss.

Cut Back Starches to One Serving Per Day to Lose Weight

Starches play an important role in that they readily provide energy, but in the modern diet, they are incredibly prevalent and most of us eat far too much. The old Food Pyramid played a role in the modern obesity epidemic, because it encouraged a far higher level of carbohydrate consumption than is healthy and natural. In order to get the nutrients and energy available from carbohydrate starches, just include them in a single meal each day. Starches include pastries, wraps, rice, potatoes, pastas, and breads.

Avoid "Health Foods" Like Energy Bars and Fruit Juice to Lose Weight

There are a lot of foods that sound like they are great for you, but, in practice, are terrible for you. In reality, most fruit juices have the same or more calories than sodas of the same volume, and are very inefficient means of providing the nutrients associated with fruits. Whenever you have the option, choose real fruit over fruit juice. Energy bars provide their energy via sugars and carbohydrates, and there's really not much better about them than a candy bar. If you are looking for a little boost from a snack during the day, choose a nutrient-dense fruit or a measured portion of pecans or walnuts.

Take Fifteen Minutes Each Day to Pause, Relax, and Clear Your Mind to Lose Weight

Stress is both physical and psychological. By taking just fifteen minutes of your time to pause and let yourself be comfortably idle, you can unwind yourself and put yourself at ease. Psychological stress is linked with increased cortisol and adrenaline, which drain your body of healthier hormones such as Human Growth Hormone, and can leave you fatigued and exhausted. Most people find that fifteen minutes is more than enough time to help them remain focused and on target.

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