Cut your calorie consumption and boost your weight loss with these simple tips
- Exercise before breakfast
If you can exercise first thing before eating, you’ll burn more calories throughout the day, according to research published in EBioMedicine. The researchers found that when you exercise before breakfast you can burn between 260 and 280 more calories throughout the day than when you exercise at other times.
- Eat your juice
A glass of fruit juice contains more calories and fewer beneficial nutrients than a piece for fruit. For example, one 200ml glass of orange juice contains 93 calories and no fibre, whereas one orange comes in at just 62 calories and three grams of fibre. Switch to the whole orange and you’ll save 217 calories every week.
- Take it slow
Eating too quickly can lead you to eat hundreds of extra calories each day. A study published in the Journal of the Academy of Nutrition and Dietetics found that quick eaters not only consumed more than 10 percent more calories, but also felt less satisfied when the meal was done – so were more likely to keep snacking afterwards. It takes a while for the message that you’re full to reach your brain, so give it a chance by eating more slowly!
- Drink water before you eat
Drinking water can help make you feel fuller. Have a pint of water before your meal and you may eat about 90 fewer calories, according to a study by researchers at Virginia Tech. Do this at each meal and you can save around 270 calories a day, plus you’ll keep yourself well hydrated.
- Eat ancient grains
Ancient grains such as millet, quinoa and amaranth are higher in fibre and protein – both of which fill you up – than traditional staples such as wheat and rice. And you don’t need to go to a health shop to track them down – their growth in popularity means they are increasingly common on the supermarket shelves.
- Skip the first round
Drinking too much alcohol is bad news for your weight, so create habits that will help you stick to just one or two drinks. Arrive later at the bar or pub, alternate alcoholic drinks with low-calorie soft drinks, and be the first to leave. Your head will thank you the next day too!
- Get a good night’s sleep
Lack of sleep means you are likely to eat more during the day – up to an extra 400 calories! It also means your stress hormones such as cortisol rise, which can lead to weight gain, particularly around your middle. So keep your calories and cortisol down by getting at least seven hours of quality sleep a night.