The way you eat can have a huge effect on your weight loss (or the lack thereof). A healthy body is made 70% in the kitchen and 30% in the gym, which means that no amount of exercise can make up for a poor diet. If you’re serious about losing weight, here are a few diet tips for effective weight loss:
You’re probably sick and tired of hearing this one. After all, you’ve heard it SO MANY TIMES! There’s a reason for that. A British study found that people who skip breakfast often end up eating more high-calorie foods throughout the day. They’re more prone to eating delicious-looking foods rather than eating based on nutritional content. Starting your day off with a healthy, balanced breakfast will start you off on the right foot and increase your chances of making healthy choices the rest of the day.
Hit that Fiber Hard
The more fiber you eat, the healthier you will be and the more weight you’ll lose! That means both soluble fiber (which absorbs water, fats, cholesterol, and sugar) and insoluble fiber (which scrubs out your insides). If you can eat up to 30 grams of fiber per day, you’ll see very real weight loss over the course of a few months. Even if you don’t consciously cut back on fat and carbs, just the higher fiber intake will often be enough to promote weight loss.
Have a Bit of Dairy
You should try to get enough dairy during your morning meals—and for lunch as well. Dairy is filling, and it delivers a hefty dose of saturated fats and proteins that will satiate your appetite. Plus, it delivers Vitamin D and calcium, both of which are needed for fat-burning and a faster metabolism.
Eat Something Sweet
Did you know that having a sweet treat at the end of your breakfast can help you to avoid snacking on sweet treats the rest of the day? An Israeli study found that having something sweet after breakfast is the best way to satiate your sweet tooth and promote weight loss. There is a less chance of cravings throughout the day, meaning less risk you’ll overindulge on something you know you shouldn’t.
Cut the Drinks
If it’s not water, coffee, or tea, it’s no good for you! Soda, juice, fruit drinks, iced tea, diet drinks, and pretty much everything other beverage on the shelf contains either sugar or artificial ingredients—often a combination of both. Coffee and tea are both metabolism-boosting drinks, and they can be low-sugar. Make them your only alternatives to water.
Cut Back on Meat
Meat is no less healthy than other sources of protein, but it does tend to have a higher calorie content than plant-based proteins. Don’t eliminate meat from your diet completely. You still need the protein and minerals only found in animal proteins. However, try to increase your intake of plant-based proteins: quinoa, lentils, tofu, beans, and brown rice. More plant-based proteins are very good for your health!
Hit Those Fatty Acids
Specifically, the monounsaturated fatty acids found in fish, avocadoes, coconut oil, and olive oil. These fatty acids are amazing for your health, and they are a heart-smart, gut-friendly addition to your meals. They’re also going to encourage fat-burning, as they signal to your body that you’re getting enough fat in your diet and thus you can burn the fat you have stored without fear of starvation. Adding more of these fatty acids to your diet will make the fat burning a whole lot easier and more efficient.