In this article, we will look at five easy to implement tips that will help you to burn more calories and lose weight faster, but not so fast that you endanger your health.
According to the Academy of Nutrition and Dietetics, a weight loss of 1 to 2 pounds a week is safe, and it will give you the best chance of keeping off the weight you lose.
If you lose weight any faster, along with fat, you will lose muscle. With less muscle, your metabolism will slow down.
By avoiding fad diets and sticking to a sensible eating plan, your diet will be sustainable for the long-term. And you won’t suffer from the headaches, mood swings and health problems that can result from a diet that doesn’t provide enough nutrients.
If you need to lose weight quickly for medical reasons, consult with your doctor and follow his or her advice. Meanwhile. give some of the tips below a try, to help you burn more calories and lose weight faster.
Diet Tips to Burn More Calories and Lose Weight Faster
1) Eat breakfast
Several large studies involving thousands of participants have concluded beyond a doubt that dieters who don’t eat breakfast lose less weight than those who do. The Journal of the American Dietetic Association has also linked skipping breakfast to a higher body weight.
Sure, you’ll be cutting calories, but if you skip breakfast you will be starving by mid-morning and may make bad food choices, or even binge.
Preparing and eating a healthy diet-friendly breakfast such as a bowl of oats, or a bowl of yogurt and fresh fruit, takes minutes, so make it a regular part of your morning routine.
2) Consume more vegetables
Vegetables are high in fiber, and high-fiber foods are filling, so when we eat them, we feel satisfied.
If you eat a variety of different vegetables you will benefit nutritionally and won’t get bored as you may if you only eat one or two types. Just be sure to eat them raw, steamed, grilled, or sautéed or baked in a little unsaturated fat. Frying them will add extra calories.
If you don’t have access to fresh vegetables, use frozen. Studies have shown that frozen fruits and vegetables can be healthier than fresh because they retain more vitamins than those that have been picked and put into cold storage for an extended period.
3) Choose snacks wisely
Snacking is fine if you choose the right foods. Healthy 250 calorie and under snack suggestions include a small handful of almonds (about 1 oz) mixed with one tablespoon of raisins, one cup of grapes and a small handful (14 halves) of almonds, or a chopped banana spread with one tablespoon of peanut butter.
Veggies and other fresh fruits make great snacks too. This includes dried fruit when eaten in moderation, provided it doesn’t contain added sugar.
When fruit is dried it shrinks. Being smaller, we tend to eat more of it. Not many people would eat four or five fresh apricots and the same number of pears in one sitting. Most could easily eat that quantity of the dried version though, or even more.
4) Eat yogurt daily
Yogurt is an excellent high-protein meal or snack that will keep you feeling satisfied for hours. Try to include at least one 8 ounce serving in your diet daily.
A 2005 12-week study at the University of Tennessee followed the progress of two groups of overweight adults. One group ate three servings of plain sugar-free yogurt with fresh fruit such as berries daily, while the other group excluded dairy products. Both consumed a similar number of calories, but the group who ate the yogurt lost 22% more weight, 61% more body fat, and 81% more abdominal fat than the others.
5) Consume fat burning foods
To burn more fat and lose weight faster without losing muscle tone, increase your intake of fiber and protein.
Certain combinations of food are said to burn more calories by boosting your metabolism. Every little bit helps, so if you consume these foods regularly you could lose weight faster.
Eat carbohydrates, but choose those that are unprocessed and rich in fiber. High-fiber carbs take longer to digest so after consuming them you will feel full for longer.
Take in more protein. A study published in the American Journal of Physiology confirmed that we burn more calories when consuming protein than we do when eating carbohydrates or fat.
One group of participants followed a high protein diet, taking in slightly over 1 gram per pound of bodyweight per day. A second group followed a diet with a protein content equal to that of the RDA. The group eating the high protein diet burned more calories, lost weight faster, and lost more weight than the group consuming the recommended daily allowance of protein.
Final Words on How to Burn More Calories and Lose Weight Faster
The five tips above will help you to burn more calories and lose weight faster. For a better and quicker result, you should also increase your physical activity. Walk, or undertake another form of aerobic exercise for at least twenty to thirty minutes, a minimum of three to five times a week.