If you’re not quite where you thought you would be with your weight loss goals, don’t panic. Abigail Montgomery, a leading nutritionist at Protein World, shares her seven tips to help you speed up your weight loss and start seeing results fast!
Consume a high protein breakfast
It all begins with breakfast. Many people start the day with simple carbohydrates and very little protein, with toast, cereals or fruit being popular choices. These foods might be tasty but they will most likely cause those mid-morning hunger pangs resulting in that high calorie snack you were trying to cut out. Consuming a high protein breakfast will help to keep your hunger at bay and see you through until lunch. Try having eggs for breakfast, which are extremely high in protein, or alternatively a high protein porridge with added chia and flaxseeds, which are rich in fibre. It’s also good to have a green tea with guarana extract first thing in the morning as this will boost your metabolism.
Limit energy dense foods
Dried fruits and nuts are a healthy snack right? Not if you aren’t mindful of how much you are eating. Both foods are high calorie, with dried fruit being high in sugar and nuts being high in fat. Over consume these and your weight loss efforts will be out of the window. Try swapping your unconscious munching for only a handful of nuts, think 10-15. This provides a controlled nutritious snack that will get you through to your next meal.
Drink apple cider vinegar
Consuming two tablespoons of apple cider vinegar before your meal has been shown to control your blood sugar. Moreover, adding apple cider vinegar to a diet resulted in study participants losing a significant amount of weight in comparison to those who did not consume apple cider vinegar. With no other changes to their diet or activity levels, participants lost an average of 5lbs in 12 weeks, losing most fat from their abdominal area.
Take the stairs
Do you take the lift or escalator as part of your daily routine? Swap it out and take the stairs. Walking upstairs is great for boosting your calorie burn as it can burn up to 450 calories more per hour than standing. Making this a part of your daily routine will increase your daily calorie burn and help speed up your weight loss. Be the person who walks up the escalator instead of the person who is standing and watching.
Increase your daily protein intake
Consuming a high protein diet not only prevents overeating by decreasing your hunger levels, but it has been shown that the digestion of protein boosts your metabolic rate, with consumers of a high protein diet burning more calories several hours after eating. Moreover, a high protein intake aids in building muscle, which in turn increases your metabolic rate, so you will be burning more calories without even trying! There are numerous ways to increase your protein intake, the most convenient way is with a protein shake.
When your losing weight your meals don’t need to be boring. Adding plenty of spices to your meals can help your weight loss efforts. Cinnamon helps to control your blood sugar, cayenne pepper works to boost your metabolism and paprika helps to reduce your appetite whilst also boosting your metabolism. Try sprinkling some cinnamon on your morning porridge and firing up your chicken and sweet potato with some cayenne pepper and paprika.
Activity when you eat
Just before you sit down for your meal perform 40 squats. This could be whilst you wait for the kettle to boil or for the oil in the pan to heat up. This muscular contraction increases the number of GLUT-4 (glucose transporter type 4) on the surface of muscle cells. These transporters act as gateways for food energy into the muscles. This means activity performed a few minutes before eating, encourages food calories to be shuttled into your muscles instead of your fat tissue.