21
Spread Out Your Protein
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Diet experts say that we need about one gram of protein per
kilogram of body weight to aid muscle growth and weight loss. So if that's what
you're eating each day, you're bound to get the body of your dreams, right?
Unfortunately, there's more to it than that. According to University of Texas researchers, the
timing at which you consume your protein can make or break how much lean muscle
mass you pack on. If you're like most Americans, you likely consume little to
no protein for breakfast, a bit of protein at lunch and the bulk of your daily
intake during dinner—which the researchers discovered isn't ideal for muscle
synthesis. Luckily, fitness-minded friends, the fix is a simple one: Just
distribute your protein intake evenly throughout the day. The scientists found
that those who followed this simple trick had 25 percent higher protein
synthesis than those who ate the majority of the nutrient after the sun went
down. To hit the mark and start leaning out, try one of these 35 best-ever chicken recipes for weight loss!
22
Delay Your Drink
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Dining
out can kill your hard-earned weight loss wins—and so can boozing too hard. To
stay on track with your better-body goals, order your glass of wine or cocktail
near the end of your meal. That way, the sweetness can act as a low-cal dessert.
Plus, it won't lower your inhibitions before your meal, which may prompt you to
order something unhealthy off the menu.
23
Make a List
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Think writing a grocery list before heading to the store is
a waste of time? As it turns out, it may be the key to finally losing weight.
A Journal of Nutrition Education and Behavior study of
more than more than 1,300 people discovered that shoppers who regularly wrote
grocery lists also purchased healthier foods and had lower BMI's than those who
didn't put pen to paper before heading to the store. Researchers hypothesize
that shopping lists keep us organized, which in turn helps us fend off
diet-derailing impulse buys (hello, candy aisle). Before heading to the
supermarket to stock up, spend a few minutes taking inventory of your kitchen,
and then write a list. Be sure to organize it by category to prevent zigzagging
all over the place; that ups the odds you'll walk by—and purchase—tempting
treats that could derail your weight loss success.
24
Schedule a Workout Date
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A recent JAMA Internal Medicine study
of nearly 4,000 couples found that people are more likely to stick to healthy
habits when they team up with a partner. Invite your honey to a Saturday
morning run and then hit the showers together—knowing you have something steamy
to look forward to afterward should serve as some additional motivation. And
then follow up your workout with some of the best proteins for your penis.
25
Cleanse Your Palate
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Are your
portion control issues making it hard for you to drop those unwanted pounds?
Stop yourself from going back for seconds by grabbing a box of mints. People
often yearn for that second cookie or helping of mac and cheese because the
taste of the first still lingers. To cleanse your palate, keep mints or breath
strips on hand and pop them when it's time to quit noshing. Not only will this
rid the alluring taste from your tongue, it will also keep your mouth busy and
act as a distraction. Drinking water or tea are also helpful tactics.
26
Opt for Full-Fat
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A Credit Suisse Research Institute report found that more
and more of us are choosing full-fat foods over skim, light, fat-free, or other
modern monikers of leanness. And while many health organizations like the
American Heart Association still recommend cutting down on fat—particularly
saturated fat—this full-fat trend may be a healthy rebellion against those
decades-old credos, according to recent studies. In fact, people who eat a lot
of high-fat dairy products actually have the lowest incidence of diabetes,
according to a 2015 study of 26,930 people in the American Journal of
Clinical Nutrition. Those who ate a lotof low-fat dairy products, on the other hand, had the highest incidence. So
what's the best way to join the full-fat revolution? Eat This, Not That! polled
some of the country's top nutrition experts and asked for their favorite full-fat
fat burners. Check out what they said in our exclusive report the 20 best full-fat foods for weight loss.
27
…And Eliminate Empty Carbs
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And speaking of eating full-fat fare, a cutting-edge review
published in PLOS One discovered that when it comes to
reducing cardiovascular risk and promoting rapid weight loss,
low-carb diets are superior to low-fat diets. Can't imagine fully committing to
a low-carb lifestyle? Start by eliminating empty sources of carbs from your diet
such as white bread, desserts, and sugary drinks.
28
Catch More Zzzs
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Looking for the easiest possible way to lose weight? Grab
your pajamas early and log some extra Zzzs! According to researchers in the
journal Appetite, getting eight and a half hours of shut-eye each night can
drop cravings for junk food a whopping 62 percent and decrease overall appetite
by 14 percent! Mayo Clinic researchers note similar findings: In their study, adults who
slept an hour and 20 minutes less than the control group consumed an average of
549 additional calories daily. That's more calories than you'll find in a Big
Mac!
29
Open the Blinds
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Instead of dragging yourself to the coffee pot when your
alarm goes off, open all the blinds! A study in PLoS One found that when obese women were
exposed to at least 45 minutes of morning light (between 6–9 am) for 3 weeks,
it resulted in reduced body fat and appetite. Researchers think it's because
the morning sun helps synchronize your metabolism to burn fat more
efficiently. For more easy ways to burn more calories, check out these 55 Best-Ever Ways to Boost Your Metabolism.
30
Use Self Checkout
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Is your obsession with Reese's and Pringles derailing your
weight loss efforts? It might be if you're not using the self-checkout kiosks
at the grocery store. Let us explain: According to a study by IHL Consulting Group, impulse
purchases dipped 32.1 percent for women and 16.7 percent for men when they
scanned their items and swiped their credit card on their own. Although not all
impulse buys are bad for your belly, a whopping 80 percent of candy and 61percent of salty-snack purchases are unplanned.
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