Easy Fat Loss Tips: 10 Ways to Cut Calories- Thomas DeLauer… Learn more here: http://www.ThomasDeLauer.com
-Drink Plain Coffee or Tea: Coffee and tea are among the most widely consumed beverages in US adults.
Many people prefer drinking coffee and tea with caloric add-ins like sugar or cream.
These add-ins are often dense in energy and fat, but low in nutritional value. In conclusion, drinking coffee/tea with caloric add-ins noticeably increased daily energy intake. However, the energy intake predominantly came from sugar and total/saturated fat. (1)
-Consume More Fiber at Breakfast.
-Drink Carbonated Water instead of Soda.
-Zevia: Zevia is an all-natural zero calorie soda made without artificial sweeteners, is non-GMO, kosher, gluten-free, vegan and contains no colors, dyes or phosphoric acid.
Considered all-natural as it uses Stevia as a sweetener.
-Regulate Blood Sugar/Glucose:
-Lower Cholesterol: Researchers have found that stevia extract effectively decreases elevated serum cholesterol levels, including triglycerides and LDL (“bad cholesterol”), while increasing good HDL cholesterol. (5)
-Eat Protein throughout the Day: In a new study featured in the Journal of the Academy of Nutrition and Dietetics, researchers conducted a systematic review of the evidence on the effect of protein intake on perceived fullness and confirmed that protein does, in fact, make us feel fuller. For the first time, the combination of whey and resistant starch were examined in 70 women.
On four different days they consumed a pancake breakfast made with:
(1) 45g of regular starch (waxy maize);
(2) 45g of regular starch and 20g of whey protein;
(3) 40g of resistant starch;
(4) 40g of resistant starch and 20g of whey protein.
All meals had approximately 400 kcal. All the meals resulted in an increase in energy expenditure during the 3-hour period after ingestion with no differences between the groups.
However, the regular starch meals resulted in significantly less fat burning compared to the resistant starch meals. The combination of resistant starch and whey resulted in the highest rate of fat burning over 3 hours. It was also associated with lower blood sugar and higher levels of satiety hormones. The protein containing meals, regardless of whether it was combined with regular starch or resistant starch, resulted in lower ratings of hunger, amount of food to be eaten, and desire to eat while feelings of fullness were higher. These results confirm that whey protein is associated with greater fat oxidation and satiety and that it can be combined with resistant starch to augment the effects further. (6,7)
-Watch your salad toppings: You need to be careful when choosing a salad. You really want to stick with veggies and be careful about the other stuff you’re putting on there. Salads can come loaded with cheese, croutons, bacon and even dried fruit that can be really high in calories, so if you’re being very calorie-conscious, it’s best to avoid those.
-Order food before you’re hungry: Waiting until you’re hungry to decide what to eat increases your odds of overindulging. Results show that ordering meals when you’re already hungry and ready to eat leads to an overall increase in the number of calories ordered, and suggest that by ordering meals in advance, the likelihood of making indulgent purchases is drastically reduced. (8)
-Keep your kitchen clean: In a 2016 study, Conducted at the Cornell Food and Brand Lab and published in Environment and Behavior, researchers found that cluttered kitchens are caloric kitchens. When stressed out females were asked to wait for another person in a messy kitchen – with newspapers on the table, dishes in the sink, and the phone ringing – they ate twice as many cookies compared to women in the same kitchen when it was organized and quiet. In total they ate 53 more calories from cookies in 10 minutes time. (9)
-Do more cooking at home: A 2015 study in the journal of Public Health Nutrition found that people who cooked dinner six or seven nights a week consumed about 150 calories fewer per day than those who cooked once a week or less.
-Cut back on cooking oil: On average, a tablespoon of cooking oil has about 120 calories. You can use a few tablespoons of chicken, beef, or vegetable broth, which will prevent sticking, slash calories and will still add flavor.
-Don’t eat in front of the TV: Eating while watching television is asking for trouble. at least watching action films/thrillers. Not only can we overeat because we’re not paying attention to portion sizes, but our brains may not fully register that we’ve eaten at all. Researchers from Cornell University’s Food and Brand Lab found that people engrossed in a distracting action movie ate 65 percent more calories than those tuned in to an interview program.