Exercise is very good, but you can also burn more calories at rest by watching what and when you eat.

1 Don’t Miss Breakfast 

The morning breakfast kick starts your metabolism and helps to prevent bingeing later in the day.  

A cup of coffee is not enough –  because the caffeine and the added sugar may supply you a bit of energy and reduce your appetite in the short term, and will surely backfire into serious hunger and you will be more likely to later eat too much.

 A proper breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), which will keep your energy levels even and hunger in check.

2 Eat more often 

You should learn the habit of eating at least four times a day.  Eating frequently balance blood sugar, when blood sugar reduces too low it will make you want to eat too much. 

 By keeping your blood sugar balanced you can control your appetite and keep your metabolic rate high.  When you stay for hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.

3 Include protein in every meal

Protein will help to lessen your appetite, it needs more energy and time to digest, in effect you feel full longer than eating carbohydrates alone.  study shows that eating more protein can help you lose weight without cutting calories. 

 Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

4 Hold off on snacking 

Many of us go for a snack to boost our energy when we are feeling weak.  without knowing we are confusing true hunger with fatigue.  If you are feeling weak go for a short brisk walk.  This will increase your heart rate and give you a boost of energy. 

 support it with a large glass of cool water.  If you are truly hungry have a protein and complex carbohydrate-rich snack like; whole wheat crackers and peanut butter or cheese. 

5 Consume enough for your body’s needs

Eating too small drawback your body’s metabolism the same way eating too infrequently does. 

 If you really want to lose weight, do not slash your calories too drastically.  rather, cut out some of the extras in your diet – things like soda, juice, packaged goods, or candy.  Processed foods tend to be high in fat and calories and low in vitamins, minerals, and fiber.

Disclaimer: This content is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information.

Written by: Popmati Emebu

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