Weighing too much puts you at an increased risk for many kinds of cancer and other chronic diseases. Here are some great tips to strip off those pounds, safely and effectively. Read on and try something new!
This post may contain affiliate links to products and services we know are of high quality and will bring you value. This means we will be paid a small fee if you click and buy from our site, at no additional cost to you. By doing so, you’ll help us continue to develop affordable, quality online cancer programs. Thank you!
1. Drink 2 cups of water before each meal.
It’s really true! H20 fills you up, revs up your metabolism and can reduce your calorie intake by up to 75 calories per meal! And if you like coffee or tea, studies show caffeine can help you burn 3-11% more calories!
2. Eat whole-grain carbs.
According to the Framingham Heart Study, people who ate the most whole grains, instead of refined ones, were 17% less likely to pack on pounds around their middle. This is a great tip for those of you who just can’t fathom a meal without carbs (that would be me)!
3. Eat a “mixed” meal.
Make sure you eat regular meals that contain a combination of lean animal or vegetable protein (whatever your preferences are), healthy fats and non-starchy vegetables. Mixed meals containing carbs, protein and fat stabilize your blood sugar which in turn decreases the urge to go after the cookies in the freezer.
4. Say bye-bye to sugary drinks.
Johns Hopkins Bloomberg School of Public Health reported that cutting back on sugary drinks has a bigger impact on weight loss than cutting back on solid foods. So, stop slurping the soda (12 ounces can contain more than 10 teaspoons of sugar!) and dilute your morning juice with equal amounts of water if you can’t give it up.
5. Track your food.
You could certainly end your day journaling, “Dear Diary, today I ate…..” but are you seriously going to stop and recall everything you put into your mouth? It’s a lot more fun to try a food tracker app to help you monitor what you eat. I found Lose it! – it’s simple to use without giving you too much information. It’s great for dining out too!
6. Learn about Intermittent Fasting.
It’s not for everyone, but the science is clear: by timing your meals you can shift your metabolic pattern and lose weight. There are tons of books on intermittent fasting, but here’s a book that offers good, basic guidance with actionable tips.
7. Join a Shred Group
The Shred Group is offered to those who really want to take control of weight. This is a simple and effective program, led by Dr. Kim, that includes community encouragement and support.
