As summer is approaching we all want to look and feel better. And here I am with a few weight loss tips that can be easily incorporated into your daily diet. They are really easy and simple and most of all, effective! 😉 The small changes we make in our daily life and repeat day after day are the ones that ultimately are going to make a difference. Starting extreme diets and putting your body under immense stress to achieve quick results is not good for your health, and ultimately will not keep that extra weight off in the long-term. So start small and incorporate healthier habits along the way for long-lasting results.
Here are 5 tips that will lead you to a healthier you and will help with weight loss as well.
- Eat foods rich in fiber. Fiber is your friend.
Fiber can be called a complex carbohydrate, but our stomach cannot digest it. It has no nutritional value, but unlike white sugar it has no calories and provides no energy. What fiber does provide is bulk. It travels quickly through the system, absorbing harmful waste products, and helps to keep the digestive tract healthy. Consequently, fiber-rich foods make us feel fuller for longer, aid digestion, and are important throughout the body’s detoxification process. And as you know efficient digestion and reduced toxins are directly related to a leaner and healthier body.
Greens are full of fiber, so try to start your day with some green fruits and veggies. A green smoothie is a perfect and easy way to get all that fiber, minerals and nutrients in the morning and start-off the right way. If you are on a juice Detox, I would recommend including a smoothie to start your cleanse.
Also eat green salad BEFORE lunch and dinner, NOT during. In Bulgaria we have the habit of always starting our meals with a salad and we take our time eating that salad before moving on to the main course. It is funny now when I think about it. It makes perfect sense from a nutritional point of view, if we ignore the rakia (grape brandy) Bulgarians drink together with that salad.
- Reduce the fat in your diet
Did you know that protein and carbohydrates have the same amount of calories per gram (4 cal/ gr)? Fat contains over twice as many calories per gram (9 cal/gr)! Unfortunately nowadays a lot of people consume too much fat. And fat not only contributes to weight gain, but is also a major contributor to heart disease and other health problems. Reducing fat, especially animal fat, is going to help with weight loss and reduce the risk of disease. Avoid fried foods, processed foods, and potato chips if you want to lose weight. Do not confuse the bad fats I am talking about with the essential fats, which are important for our body. Omega 3 and omega 6 fatty acids that you can find in nuts, seeds, oily fish and vegetables (like my beloved avocado), are a vital component of every human cell and are important to balance hormones and make your skin and hair glow and shine.
- Stop drinking Diet Coke. Or any soda for that matter!
I know of so many people who have switched from a regular coke to a diet coke, thinking it is better for them, as they have 0 calories. But unfortunately this is far from the truth. Sodas are considered the most acidic “food” on the planet. They leave a high acidic residue in our bodies, and this leads to weight gain and faster aging. The acidic chemicals in sodas, such as carbonic acid and phosphoric acid de-mineralize the bones, skin and teeth, robbing us from the important minerals important to our health and beauty. Consuming too much soda and chemical sweeteners can also overload the liver.
- Start your day with warm water and lemon
This is a great way to start your day. It can help form a new habit and a morning routine. Squeeze the juice of ½ a lemon in a cup of lukewarm water. Lemons have amazing detoxifying properties as they support the liver by enhancing bile formation. Liver is our main fat-burning organ as it converts fat, which is stored in the body into a suitable form for combustion and lemon can help promote optimal fat metabolism.
- Avoid drinking liquids while eating
Drinking while eating can inhibit proper digestion. The reason for this is that the liquid will dilute the gastric juices and slow down digestion, which can also result in not optimally absorbing the food you have just consumed. Cold water especially should be avoided during meals as it can cause cramping if you are particularly sensitive. A small glass of room temperature water should not be a particular problem during your meal, but you should drink water at least half an hour before eating, and wait about 30 minutes to an hour after your meal to drink significant quantities again.
So there you have it. I hope these tips will help you achieve your goals, and feel at your best!