Lose weight with these 12 fat loss tips!

By Nutrition

Fat Loss Tips Galore!

For my Xmas/New Year blog post this year I thought I’d do something traditional for those of you looking to lose weight after the festive break by sharing 12 simple steps that are guaranteed to have you shedding those extra Xmas lbs faster than you put them on! ­čÖé

I’ve put some very simple explanations of why these tips work and links to science for those of you who like this sort of thing! I’d recommend simply implementing all of these steps right away and getting on with it! ­čÖé As ever if you need any weight loss help contact me, consultations are free!

Lose Weight! ┬áStep One – eat more protein!

Simply Put –

Eating more protein will keep you full! This means you’ll eat less calories, without having to count them, and lose weight! Simple, easy and effective! ­čÖé

The Science –

Here’s the studies I mentioned –

Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day!

https://www.ncbi.nlm.nih.gov/pubmed/19640952

https://www.ncbi.nlm.nih.gov/pubmed/20565999

https://ajcn.nutrition.org/content/82/1/41.abstract

One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half!

https://www.ncbi.nlm.nih.gov/pubmed/20847729

 

Get in shape! ┬áStep Two – eat more fruit and vegetables!

Simply Put –

Fruit and vegetables are filling, full of fibre and vitamins and minerals and low in calories!

The Science –

People who eat more fruit and veg tend to weigh less according to this study –

https://www.ncbi.nlm.nih.gov/pubmed/20633234

 

Lose Fat! ┬áStep Three – cook with coconut oil!

Simply Put –

You have to cook with something so you may as well use coconut oil and take advantage of it’s appetite reducing effects!

The Science –

Here’s the studies I mentioned –

Medium chain triglycerides have been shown to reduce your appetite so you eat up to 256 calories less per day!

https://www.ncbi.nlm.nih.gov/pubmed/86…

https://www.ncbi.nlm.nih.gov/pubmed/86…

And here’s a whole article on how wonderful coconut oil is, complete with links to even more studies!

https://authoritynutrition.com/coconu…

 

Lose Bodyfat! ┬áStep Four – drink more water!

Simply Put –

Water has no calories and keeps you feeling full! It’s also free! What’s not to like?!

The Science –

Here’s the studies I mentioned –

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours!

https://www.ncbi.nlm.nih.gov/pubmed/14671205

https://press.endocrine.org/doi/full/10.1210/jc.2006-1438

One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight

https://www.ncbi.nlm.nih.gov/pubmed/19661958

 

Lose Weight! ┬áStep Five – use a smaller plate!

Simply Put –

You’ll eat less calories, without having to count them, because there is less room on your plate so you’ll have a smaller portion!

The Science –

Yes someone really has tested this –

https://www.fasebj.org/cgi/content/meeting_abstract/20/4/A618-c

 

Look Great! ┬áStep Six – drink coffee! Lots of coffee! ­čÖé

Simply Put –

Coffee tastes great and is good for you!

The Science –

Here’s the studies I mentioned –

Coffee is good for you –

https://authoritynutrition.com/top-13-evidence-based-health-benefits-of-coffee/

Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29%!

https://www.ncbi.nlm.nih.gov/pubmed/7486839

https://www.ncbi.nlm.nih.gov/pubmed/2912010

https://ajpendo.physiology.org/content/269/4/E671.short

 

Lose Weight! ┬áStep Seven – don’t drink your calories!

Simply Put –

You’ll consume loads of calories and get fat! So don’t!

The Science –

Here’s some studies –

https://www.ncbi.nlm.nih.gov/pubmed/11229668

https://www.ncbi.nlm.nih.gov/pubmed/10878689

https://www.thelancet.com/journals/landia/article/PIIS2213-8587(14)70013-0/fulltext

 

Get Fitter! ┬áStep Eight – lift weights!

Simply Put –

Weight training is the most effective form of exercise if you want to lose weight and look great! It’s fun too!

The Science –

Here are some supporting studies that show weight training keeps your metabolism high and helps you retain muscle mass.

https://www.ncbi.nlm.nih.gov/pubmed/18356845

https://www.ncbi.nlm.nih.gov/pubmed/8531622

 

Lose Weight! ┬áStep Nine – get enough sleep!

Simply Put –

Sleeping is essential for health and wellbeing! Go to bed!

The Science –

Here’s some excellent articles and studies –

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/

https://authoritynutrition.com/10-reasons-why-good-sleep-is-important/

Everything you need to know about sleep! 

 

Get Healthier! ┬áStep Ten – plan your meals in advance!

Simply Put –

You won’t think about food all the time or make bad choices!

 

Lose Weight! ┬áStep Eleven – never shop when you’re hungry!

Simply Put –

You’ll buy too much food and probably buy crap too!

 

Get Happier! ┬áStep Twelve – use a shopping list!

Simply Put –

You’ll only buy what you need based on tip 10!

That’s All Folks! ­čÖé

My next post will be about why weight training is so great for fat loss! ­čÖé Pop and like my FB page if you want to keep up to date with what I’m up to and don’t forget to Contact Me if you need anything! ­čÖé