Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein can not be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).
When it comes to losing weight, protein is the king of nutrients. Period.
• Brussels Sprouts
• Swiss Chard
• Full list here.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Any workout that gets your heart rate up will burn calories. But you'll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, says Wendy Larkin, personal-training manager at Crunch's Polk Street gym, in San Francisco.
Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.
You'll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren't sure why it works, but trainers swear by it.
After breakfast, stick to water. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
. Eat cereal for breakfast five days a week. Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don’t. They also consume more fiber and calcium—and less fat—than those who eat other breakfast foods. Make oatmeal, or pour out a high-fiber, low-sugar cereal like Total or Grape Nuts.
Eat fruit instead of drinking fruit juice. For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods will keep you satisfied much longer than that box of apple juice, so you’ll eat less overall.
Research suggests that those who drink tea—black, green, or white, as long as it's from real tea versus herbal tea—have lower BMIs and less body fat than those who don't consume tea.
Eat whole eggs.
Daily. A study published a couple years ago showed that those who ate whole eggs versus a bagel for breakfast ate less at the next meal. A similar study showed eating whole eggs increases HDL (good) cholesterol.
Use smaller plates and bowls. There will be less room for you to fill up and it makes less food seems like more.
Skip buffets. It's a foregone conclusion: If you don't, you'll feel like you have to get your money's worth and overeat.
Slow down. It takes approximately 15 to 20 minutes for your stomach to sense it's full. If you wolf down your food like a starving dog, you'll likely out-eat your hunger.
Decrease your food intake by 100 calories per day. Theoretically this translates to losing nearly 1 pound per month (1 lb = 3500 calories)—with hardly any effort.
Buy a pedometer and accumulate at least 10,000 steps each day.
When possible, walk or bike to do your errands.
Don't buy in bulk. The more that is there, the more that you'll eat.
Plan ahead. If you fail to plan, you plan to fail.
Keep some healthy snacks —like nuts—in your glove compartment so you're prepared at all times.