weight loss, child, child, fat, diet, food, exercise, fitness, health
1 Don’t skip breakfast
The breakfast jump helps jump-start your metabolism and prevent binge eating later in life. A cup of coffee doesn’t count. Caffeine and added sugars may give you some energy and suppress your appetite for a while, but they will definitely cause you serious hunger and make you more likely to overeat later. Breakfast should include complex carbohydrates, such as whole grains (granola or oatmeal), and some protein and fat (low-fat yogurt or milk) to keep energy levels even and suppress hunger.
2 Eat more often
Get into the habit of eating every 3-4 hours, or at least 4 times a day. If you eat often, your blood sugar will stabilize, and if your blood sugar gets too low, you will want to eat… Keeping your blood sugar stable can help you control your appetite and keep your metabolic rate high. When you go long periods of time without eating, your body compensates by slowing down to conserve energy. This effect is detrimental to your weight loss efforts.
Protein helps reduce appetite and, because it requires more energy and time to digest, it actually makes you feel fuller longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: Turkey on whole wheat; hummus and pita; Vegetarian Chili; fruits and nuts; or a protein snack bar containing at least 12 grams of protein.
4. Hold back on snacks
Many of us snack to get quick energy when we’re tired. But don’t confuse true hunger with fatigue. If you’re tired, try taking a brisk walk for 15 to 20 minutes. This will raise your heart rate and make you feel energized. Pour a glass of cool water. If you’re really hungry, eat snacks rich in protein and complex carbohydrates, such as: Whole wheat crackers and peanut butter or cheese.
5. Eat as much as your body needs.
Eating too little slows your body’s metabolism, in the same way that eating infrequently does. If you want to lose weight, don’t cut your calories too drastically. Instead, eliminate some unnecessary foods from your diet, such as soda, juice, packaged foods, or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.
