weight loss, kids, children, fat, diet, food, exercise, fitness, health
1 Don’t skip breakfast
The morning meal jump gets your metabolism going and helps prevent binge eating later in the day. A cup of coffee doesn’t count – the caffeine and added sugar can give you some energy and suppress your appetite for a while. It will certainly turn into intense hunger and you are more likely to overeat later. Breakfast should include complex carbohydrates such as whole grains (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), to maintain energy levels and control hunger.
2 Eat more often
Make it a habit to eat every three to four hours or at least four times a day. Eating regularly stabilizes blood sugar levels. When blood sugar levels drop too low, you want to eat…a lot. Keeping your blood sugar levels stable can help you control your appetite and keep your metabolism high. When you don’t eat for many hours, your body compensates by slowing down to conserve energy… This effect hurts your weight loss efforts.
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3 Eat protein with every meal
Protein helps reduce your appetite, takes more energy and time to digest, and makes you feel full longer than eating carbs alone. Research shows that eating more protein can help you lose weight without sacrificing calories. Try these protein options: turkey on whole wheat; hummus and pita bread; Vegetarian chili; fruits and nuts; or protein snack bars that contain 12 or more grams of protein.
4 Wait with snacks
Many of us grab a snack for quick energy when we feel tired. But don’t confuse real hunger with tiredness. If you feel tired, take a brisk walk for 15-20 minutes. This increases your heart rate and gives you a boost of energy. Follow it with a tall glass of cold water. If you are really hungry, have a protein and complex carbohydrate rich snack such as; whole wheat crackers and peanut butter or cheese.
5 Consume enough for your body’s needs
Eating too little slows down your body’s metabolism in the same way that eating too little does. If you want to lose weight, don’t cut your calories too drastically. Instead, cut out some extras in your diet – things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.
