So long as you are not over eating then a few small changes to your daily diet may be all that is required to speed up your weight loss. These 10 tips are all tried and tested, so if you are looking to make a few small changes then pick a few of these.
1. Start the Day With Grapefruit Juice
Grapefruit juice contains chemicals which help to speed your metabolism. Although fruit juice is usually not recommended foe people trying to lose weight due to its high sugar content, grapefruit juice is a good option.
2. Cooked Eggs for Breakfast
To compliment your grapefruit juice eat eggs for breakfast. Eggs are very healthy and contain a rich source or protein and healthy fats that help to reduce cholesterol. Protein makes you feel fuller, so eating protein for breakfast means that you are less likely to snack on sugary foods throughout the morning.
3. Sit Down To Eat
Generally food that you eat while on the go is less healthy and contains more calories than planned meals. Also, people tend to eat fast while standing up, and this means that you do not listen to your body and appetite. If you eat while walking then you will almost definitely wolf down your meal without any consideration of whether you are full or not. Sit down, relax, eat slowly and deliberately.
4. Drink Vegetable Juice
Fruit juices contain high levels of sugars that pump up your daily calorie intake. Vegetable juices contain less sugar and a wide range essential phytochemicals that can help to control appetite.
5. Make Your Own Sandwiches and Salad Boxes
Often sandwiches an salads from supermarkets and canteens are very high in calories with excessive amounts of mayonnaise and other ingredients added to give extra flavor. Make your own sandwiches with wholemeal bread and lean meats, with healthy salad, or make a salad box using green leafy salad, tomatoes, cucumber, peppers and dress with olive oil, salt and pepper. Add chicken or tuna to the salad to give it a protein boost. This will help control your appetite without loading up too much with fat and carbs.
6. Avoid Carbohydrates at Night
As carbohydrates are the first source of energy, any carbs that you eat before bed will be supplying your body with energy needs for much of the night. If instead you have a high protein snack before bed, then your body will be burning fat while you sleep. Also, eating too many carbs before bed means that any surplus energy is stored as additional fat, which is the opposite to what you want.
7. Eat 2 Lunches and 2 Dinners
This may sound like the most ridiculous weight loss advice you have ever heard, but it is how many athletes lose weight. By eating more often you keep your metabolism raised. But, you have to reduce the amount of food you eat in each meal. Have a small healthy salad for lunch, then a cottage cheese snack a few hours later. Then eat a smaller dinner, followed by another small high protein and zero carb snack in between dinner and bedtime. Fish, chicken pieces or an omlette are all good choices. Or if you are working out, this is a good time to have that protein shake (ideally a pure whey protein shake, not a weight gainer that may contain carbs too). Remember though, if in doubt count those calories, do not eat more than you usually would.
8. Start the day with Black Coffee then a Cardio Workout
Ok, so this is not possible for everyone, but studies have shown that drinking coffee 3- minutes before a workout gives you extra energy so that you work harder. Also, working out in the morning on an empty stomach can help to burn calories and fire up your metabolism. This advice was given by cage fighter Alex Reid when asked by Vinnie Jones what his advice is for getting a ripped, toned body.
9. Eat Soup Without a Bread Roll
Eating or drinking soup makes you feel full longer. Studies have shown that people that eat soup tend to lose more weight than those eating the same calories but in solid foods plus water. This is because when soup enters your stomach it fills the space and your appetite is fulfilled quicker. When you eat solid food and drink water, the water passes through, leaving your stomach still half empty. So, eat soup. Hold the croutons.
10. Chew Gum to Curb Cravings
If you find yourself craving snacks in the afternoon then chew some sugar free gum. Studies have shown that people that chew gum can control their sugar cravings for longer than those that do not. So rather than reaching for the candy jar, grab to gum instead.