Tweak your Diet with these 6 Easy Weight Loss Tips

Tweak your Diet with these 6 Easy Weight Loss Tips

1. H20 – ½ body weight in fluid ounces (2 coffees or teas , 6 oz, & 3 green teas 18-24oz can count towards this fluid intake, the rest should be water – no sugar!).

2. Green tea – 3 cups/day has been shown to promote increased fat metabolism and possible weight loss.

3. Make protein the star of your meals & snacks:

• Breakfasts- Studies show 18g of protein for breakfast helps to curb hunger; eggs are #1, use protein powder in pancake recipes, or yogurt smoothies.  Stay away from simple carbs like cereals, bagels, even oatmeal without added protein.
• Snacks: focus on nuts and seeds, for fiber, lowered cholesterol, improved nerve transmission, help sleeping and a boost of protein. Other sources of protein are edamame, roasted chickpeas, veggies and hummus, or high protein unsweetened greek yogurt dip.

4.  7-13 servings of fruits and veggies per day.

• Beginning each meal with ½ grapefruit keeps insulin response lower.
• Snack on edamame roasted chick peas for an added boost of protein, fiber and it counts as a veggie!
• Use a spiralizer or mandolin to make veggie spaghetti rather than pasta noodles.
• At lunch, switch bread sandwiches to veggie wraps where the wrap is a green, such as collard greens, bibb lettuce, iceburg lettuce, and so on. This will also save you about 130-250 calories.
• Eat peppers, and spice things up! Capsaicin helps to boost metabolism by moderating dietary fat metabolism.  It also may help with arthritis and some cancers.

5. Cinnamon for flavor; cinnamon, is another food that helps to keep insulin at bay, resulting in better cholesterol, blood sugar and belly fat levels.

• Try adding it to tea, coffee, yogurt or cottage cheese, juices, protein shakes, or (wine!)

6. Probiotics! The VSL#3 probiotic blend has been shown in studies to protect against body fat gain in healthy young adults eating a high calorie, high fat diet.

• Flax seed mucilage (a prebiotic) also promotes healthy gut microbiota as well as improves insulin sensitivity (which can help with weight loss).