The majority of people out there are trying to lose weight and get fit. Summer may be halfway through, but there’s still time to get yourself on track to a slimmer you. There are five simple steps you can take to shed a few extra pounds.
You should try to start off the day with a protein-rich breakfast. Although a lot of young professionals opt to skip breakfast, it’s best to try to get some protein in the morning. There are studies that show that a protein-rich breakfast helps you feel full throughout the day, and helps you from overeating at night.
If you’re a millennial, you’re all too familiar with avocado toast. You should try to couple of slices of avocado toast with some poached eggs in the morning. It’s a yummy and sophisticated breakfast that will fuel you up for the day. Another high-protein alternative are turkey or chicken sausages with eggs, or some toast with lox.
Remember that good fat is good for you, you just need to be eating the right fats. It may not make sense but eating fat helps you burn fat. Avocados are rich in fat and will help control your cholesterol. Nuts and fish are also rich in fat.
Nutritionists recommend that 30 percent of your daily caloric intake should come from fat. Fats keep you energized and keep you feeling full. They also help the body absorb essential vitamins like A, D, E and K.
Don’t be scared off from red meat and dairy either. Just make sure that you get grass-fed beef that’s untreated with antibiotics. Red meat and dairy are full of conjugated linoleic acid, which has been proven to reduce fat mass.
You should be going out and trying to get some physical exercise anyway. But, recently a new exercise trend has been gaining a lot of traction. You may have heard of the acronym HIIT. It’s an exercise routine that helps you burn more fat than regular exercise.
Why HIIT, or High Intensity Interval Training, is so popular is because it allows you to burn a maximum number of calories in a minimum amount of time. It alternates between low to moderate intensity to high intensity intervals. It’s been shown to burn fat up to 50 percent more effectively than low-intensity exercise.
HIIT exercises include sets of squats, lunges, pushups, and plyometrics, among various others. I’ve personally tried the Body Boss Method, which proved to be challenging. Each week the exercises become more intense as you build strength. It’s not 24-minutes a day, three days a week, though as it’s advertised. It’s more like 49 minutes a day, and they recommend you do cardio on the days off.
Herbs and spices pack a lot of flavor, and the best thing about them is that they hardly have any calories! So, if you like things hot, this may be perfect for you, especially since some spices have been shown to help with weight loss.
The active component in cayenne pepper, capaicin, has been shown to help suppress appetite. It’s also been linked to lowering blood pressure and improved digestion. It also just adds an extra kick to your meal.
Probiotics have been immensely popular over the last decade. They are the good bacteria that are in your gut. You’ve probably learned that from the Activia commercials. But, you don’t need to eat Activia to get a good serving of these helpful organisms.
Probiotics have been linked to weight loss and satiety efficiency. But, you don’t just get it from yogurt. You can also get your probiotics from Kombucha, which is a fermented tea. Kefir, a fizzy tangy milk drink, is a good option if you’re looking for lots of protein. You can also get probiotics from kimchi, which are Korean fermented vegetables. If you don’t feel like eating the probiotics, you can also get them in supplement form, with Acidophilus (which can contain over five billion organisms).
Well, that’s it. If you follow these five steps, you’ll be on the way to a slimmer you. Your improved digestion and energy levels will also put you in a better mood. But, we all cheat and don’t always eat healthy, so don’t get too discouraged if you stray off course.