I want to give some more tips about weight loss that I hope you will find helpful.
10 useful tips based on scientific research.
1. Don't skip meals. If you do you will up the levels of the hormone Grenalin. This hormone is not good as it will stimulate your desire for fatty food and high calorie density food. So don't skip meals as this will make you hungrier, and you will ultimately eat more.
2. Plate size. Cut your plate size down from 12" to 10". This is so simple, but studies have shown it can cut down your eating by 22%. We all tend to eat what's on our plate or leave some of it habitually. So to have less on the plate in the first place will mean we eat less, such a simple way to lose a few pounds with no effort.
3. What goes on your plate. Very few of us are calorie aware. You need to get used to counting the calories in your food. For example a big fruit salad will contain the same number of calories as a chicken dinner or one sandwich. Which would you prefer a proper chicken dinner or a big fruit salad? Be very cautious about dressings and sauces they are often laden with calories, as are fruit juices, they contain more calories than beer! So look at the calories in your food - it's the only way. Just remember a 250ml glass of orange juice contains about 300 calories. This take a few moments to drink, but it would take you 30 minutes hard work on a cross trainer to burn it off!!
4. Count your calories. I am doing all the right things and eating all the right food - yet I am still not losing weight. Sorry think again you are not calorie counting accurately. Weight the food and re-assess your calorie counting!!
5. Proteins keep you fuller for longer. So eat more protein they keep you fuller and ultimately you will eat less calories. Protein stimulate the production of another hormone, this hormone, known as peptide YY (PYY), was earlier found by the researchers to reduce food intake by a third in both normal-weight and obese people.
6. Blend food to soup and add some water. Research shows this stays in the stomach for longer and therefore you will feel fuller for longer. This was proven by using ultra sounds of the stomach and showed that the soup can stay in the stomach for up to 4 hours!!
7. Have a variety of foods on your plate. If you have a variety of foods you're far more inclined to select healthy foods in the variety and therefore by default will choose to have less of the unhealthy foods. It will also satisfy your visual appetite.
8. Dairy calcium can help in that it binds to fat in the small intestine. But most importantly you must have a low fat source of dairy calcium like low fat cottage cheese or skimmed milk.
9. Exercise, there is very clear evidence that you continue to burn fat after you exercise, up to 24 hours after excerise, even when you sleep. So although exercise on its own (unless you do a lot of it) will not be totally responsible for your loss of weight it will help you to burn more of it off.
10. Exercise and activity. If you maintain your activity through out the day, i.e. lots of small amounts of exercise. Walk up the stairs, small exercise moments thorough out the day it all adds up. So try and change your sedentary habits, park a bit further away, walk a bit more, the more you do the better.