Tip 1 : Get good quality sleep!
You’ve probably heard that getting enough sleep is important for weight loss, but did you know that getting enough quality sleep is really what helps keep the pounds off? A lack of deep sleep can leave you tired and gaining weight, new research shows that a lack of sleep can throw our appetite hormones out of whack – leptin (the hormone in charge of signaling to your brain that you’re full) levels are lower and ghrelin (the one that tells your brain you’re still hungry) are higher in the sleep-deprived.
What to do: Schedule sleep, go to bed within 20 minutes of the same time each night and be sure you log in enough hours 7-9 hours depending on what feels best for your body to potentially drop more than two pounds this month.
Tip 2 : Eat a Protein-Rich Breakfast
Research has shown that eating protein-rich eggs instead of carb-heavy foods like bagels can help you lose up to 65 percent more weight. But, if you can’t stomach eating eggs first thing in the morning, try a smoothie instead with your protein powder some frozen berries and coconut milk!
What to do: Replace your calorie fried food, cereals and bagels and eat two hardboiled eggs and a slice of plain, whole-wheat toast.
Tip 3 : Swap Juices for Fruit
Fruit juices are a sneaky source of calories, especially since most are labeled as healthy sources of nutrition. The truth is most bottled juices are loaded with sugar, and many are no better for you than soda. And while fresh fruit juices are full of vitamins, they lack the filling fiber that whole fruits provide.
What to do: Swap a real orange (62 calories) for your daily glass of Juice (224 calories) to save 162 calories a day, or a little over a pound this month.
Tip 4 : Add Protein to Every Meal
Protein helps curb your appetite, has a direct fat burning and hormone-balancing effect, helps relieve anxiety, and builds and maintains muscle.
I recommend eating protein at every meal for sustained energy and curbed hunger. Some of the favorite sources of protein? Lean meats, eggs, nuts, seeds and legumes.
What to do: Pump up your protein and shave major calories off your meals.
Tip 5 : Drink green tea and water
While you may enjoy a good glass of wine (or two), alcoholic drinks are one of the easiest and fastest ways to rack up your calorie count for the day. If you use a nightcap to unwind, try switching to green tea instead same applies if your bored, or stressed. you’ll get the added benefits of catechins (natural compounds that speed up your metabolism and trigger the release of fat) and antioxidant-rich, disease fighting polyphenols.
What to do: Just for the next 30 days, ditch the coffee and alcohol in the evening and go for green tea.
Water helps cleanse your liver and kidneys, allowing your body to excrete hormones efficiently, It also tames cravings – a craving is often a sign of dehydration, not a cry for food. Drinking two to three liters of water a day burns 50 to 75 additional calories and speeds up your metabolism.
Water has even more weight loss power when you drink it in place of other higher calorie beverages like fizzy drinks or sports drinks. And, some studies show that gulping down two glasses just before a meal may even help you eat less.
What to do: Drink 2-3 liters (about 8-10 cups) of water a day, and drop a pound this month.
Tip 6 : Bring Your Lunch To Work
Lunchtime can be stressful – trying to fit in food during a busy workday can often mean greasy deli food or grabbing a loaded sandwich from the nearby shop to eat at your desk. Not knowing what you’ll have for lunch everyday before you leave the house is an easy recipe for a lunchtime calorie disaster.
Your daily game plan: Avoid the descision making process and pack a lunch instead. You’ll also save money by doing so.
Tip 7 : Keep A Food Diary
Tasting while cooking and finishing off your kid’s dinner or taking sone chocolate from a friend while it may not seem like a lot in the moment, over time, each little bite really adds up. One simple solution to calorie amnesia? Keep a food diary.
What to do: Write down, or take a photo, of everything you put in your mouth over the next 30 days. Just the thought of having to take the time to write or photograph that little morsel of food may be enough to discourage you from eating it, and could save you around 250 excess calories a day (or over two pounds).