Exercise is essential, but you can also burn more calories at rest by watching what and when you eat.
Keywords:
weight loss, kids, children, fat, diet, food, exercise, fitness, health
1 Don’t skip breakfast
Morning meals kick-start your metabolism and help prevent binge eating later in the day. A cup of coffee doesn’t count – the caffeine and added sugar may give you a little energy and suppress your appetite for a while, but it will definitely leave you feeling seriously hungry and more likely to overeat later. Breakfast should include complex carbs like whole grains (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), to keep your energy levels even and your hunger under control.
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.
Protein helps curb your appetite, takes more energy and time to digest, and actually keeps you feeling fuller longer than if you just eat carbs. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein options: turkey on whole wheat; hummus and pita; veggie chili; fruit and nuts; or protein bars that contain 12 or more grams of protein.
Many of us reach for a quick energy snack when we’re feeling tired. But don’t confuse true hunger with fatigue. If you’re feeling tired, take a brisk 15-20 minute walk. This will get your heart rate up and give you a boost of energy. Follow it up with a big glass of cold water. If you’re really hungry, have a protein and complex carbohydrate snack like; whole grain crackers and peanut butter or cheese.
Eating too little food slows down your body’s metabolism, just as eating too little food does. If you want to lose weight, you shouldn’t cut your calories too drastically. Instead, you should cut out some extras from your diet, such as soda, juice, packaged products, or candy. Processed foods are often high in fat and calories and low in vitamins, minerals, and fiber.
Published by May Healthy Lifestyle
