4 Easy Steps For Loss Weights

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4 Easy Steps For Loss Weights 


1.Eat a high protein breakfast.
Protein is the single most important nutrient for weight loss.
This is becuse the body uses more calories to metabolize protein, compared to fat or carbs. Protein also keeps you feeling fuller for longerOne study in women showed that increasing protein intake from 15 to 30% of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeksAnother study found that increasing protein to 25% of total calories reduced late-night snacking by half and obsessive thoughts about food by 60%
In yet another study, two groups of women were put on weight loss diets for 10 weeks. The groups ate the same amount of calories, but different amounts of protein.
All the women in the study lost weight. However, the high-protein group lost about half a kg (1.1 lbs) more, and a larger percentage of body fat
Protein may also help you maintain weight loss in the long term. A study found that increasing protein from 15 to 18% of calories made dieters regain 50% less weight.

2.Avoid sugary drinks and fruit juice.
Even 100 percent fruit juices can contribute to increased health risks, based on a recent study of sugar-sweetened beverages and mortality risk. Findings were published in JAMA: Open Network and support limiting consumption of all sugary drinks—including fruit juices—to promote good health.
Known as the REGARDS study (Reasons for Geographic and Racial Differences in Stroke) study, this study tracked the diets and health outcomes of more than 13,000 adults in the southeastern United States. Between 2003 and 2007, participants completed questionnaires about their diets—including consumption of sugary beverages—and were followed for an average of six years.The goal of the recent analysis was to take a deeper look into the role of fruit juices when it comes to mortality risk.

3.Drink water before meals.
Drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.

4.Choose weight-loss-friendly foods. 
  • Whole Eggs. Once feared for being high in cholesterol, whole eggs have been making a comeback.
  • Leafy Greens. Leafy greens include kale, spinach, collards, swiss chards and a few others.
  • Salmon.
  • Cruciferous Vegetables.
  • Lean Beef and Chicken Breast.
  • Boiled Potatoes.
  • Tuna.
  • Beans and Legumes.
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