Eat more often. Yes, you read that right! Eat five or six times a day, spaced out every two, three, or four hours, says Amira Lamb, a holistic nutritionist and personal trainer in New York. This can be three meals and two snacks or all mini meals. Eating regularly helps to maintain stable blood sugar and control hunger.
Stop eating out. Eat all of your meals at home if possible, suggests Keri Gans, a registered dietitian and author of The Small Change Diet. That way, you can control portion size and how food is prepared (without a half-stick of butter, for example). Remember this is only temporary, she says.
Drink the right drinks. Drink as much water as you can. Naturally fruit-flavored bottled water is OK. She also suggests drinking 1 to 2 cups of plain green tea before or with lunch or dinner. Green tea has been shown to boost metabolism.
Eliminate sugar and artificial sweeteners. Artificial sweeteners can intensify sugar cravings, making it harder to resist temptation. Also, there are studies that have shown that artificial sweeteners may somehow affect the body’s ability to lose weight efficiently.
Eat protein with meals. Protein fuels your metabolism and helps you stay full. Try an egg-white omelet with vegetables for breakfast; a large vegetable salad with shrimp or chicken for lunch; and broiled salmon with steamed spinach for dinner. A snack may be nonfat, plain Greek yogurt, which contains more protein than traditional yogurt.
Start dinner with a non-starchy vegetable. Non-starchy vegetables, such as tomato or cucumber slices, baby carrots, sugar snap peas, and broth-based vegetable soup (without pasta, rice, or beans) help make you feel fuller, faster.
Don’t Forget To Exercise. Try sculpting your body faster by doing high-intensity interval training workouts. Power-circuit training—a superset of four to six different exercises with no rest in between—is the preferred method of Jackie Warner, celebrity trainer and author of 10 Pounds in 10 Days. She recommends doing the workout five times a week for 20 to 40 minutes.
However, too much exercise can undercut weight-loss efforts, says Pete McCall, an exercise physiologist with the American Council on Exercise.
“Overtraining syndrome” can cause an overproduction of the hormone cortisol, which can prompt the body to conserve (not burn) fat. If you start feeling dizzy or nauseated or you notice that it is taking too long for your heart rate to return to normal, you may be overdoing it, McCall says. Pain is another signal that something is wrong.
Ask For Expert Help. A personal trainer can help you design an effective exercise routine that’s right for you, while a registered dietitian can help you design a sensible plan that will result in a slimmer but still healthy-looking body. Experts can also help keep you motivated, challenged and accountable.
Reprint from www.BlackDoctor.org
By Gemma Green
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