#1 Eat a high protein breakfast.
Starting your day with a high protein breakfast is the easiest and most effective way to lose weight.
Studies show that protein helps to curb your appetite and avoid overeating.
It keeps you feeling fuller for longer.
A good quality breakfast, high in weight loss friendly protein, may improve mental performance in school children, teenagers and certain patient groups.
Protein is a key nutrient for weight loss, because the body uses more calories to metabolize protein, compared with fat or carbs.
- Meat – Beef, chicken, pork, lamb, bacon, etc.
Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
Eggs – Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein can not be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day
#2. Eat less Sugars and Starches
These foods highly stimulate the secretion of insulin. Insulin is the most important fat storage hormone in the body.
When insulin levels decrease, the body starts burning fat instead of carbs.
Another benefit of low insulin levels is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.
You can lose up to ten pounds or more, in both body fat and water, in the first week by eating this way.
When you cut the carbs,and lower your insulin, you start to eat less calories automatically and without hunger.
In other words, lowering your insulin puts fat loss on “autopilot”.
#3. Lift Weights at least three times per week.
By lifting weights, you will burn a few calories and prevent your metabolism
from slowing down, which is a common side effect of losing weight.
You can even gain some muscle while losing significant amounts of body fat.
Instead of weight lifting, you can also do some easier cardio workouts,
like running, jogging, walking or swimming.