Tricks And Secrets To Fast Weight Loss

According to the World Health Organization website, by 2015, more than 2.2 billion adults will be overweight and many of them will be obese. The organization claims the reason for this is our increasing sedentary lifestyles, and the trend to consume energy-dense foods that are high in calories but have low nutritional value. However, other than decreasing calorie intake and increasing physical activity, there are some tricks you can apply to help you reach your weight loss goals.

Eat Mindfully

In today's fast paced world, you may often find you are multi-tasking in a bid to get the day's tasks completed. This is also true when we eat, and many Americans will eat while driving, walking to a destination, working at the computer or watching TV. In her book "The Beck Diet Solution," Judith S. Beck, Ph.D describes the practice of eating mindfully to be the single most important factor of successful weight loss. Beck advises not putting a single morsel of food into your mouth unless you are sitting at a table, with the food served on a plate. She claims you will be able to determine when you have had enough food and feel satiated for longer by solely concentrated on the act of eating.

Choose Low-Density Foods

You may have been told that to lose weight you have to eat less calories, but that does not mean you need to eat less food. In order to lose 1 lb of fat a week, you need to consume around 500 calories less per day; you can do this without eating less by opting for low-density foods. These are types of foods that allow you to eat large quantities, but they do not add many calories to your daily intake. To bulk up on low-density foods, replace a donut for an apple, your breakfast pancake with a bowl of rolled oats, or a scoop of ice-cream with a cup of strawberries. Fresh fruits and vegetables are low-density foods that can be eaten in abundance to make you feel satisfied without adding many calories.

Create Thermogenesis

Some foods create a thermogenic effect in the body, which means they raise body heat, thus helping to burn calories faster. Eat cayenne pepper, ginger, cumin seeds and cinnamon regularly to help stimulate thermogenesis.

Sleep Well

Not getting adequate sleep can contribute to weight gain. If you are not sleeping well, leptin protein is suppressed and when you eat you do not feel so satisfied; in addition the hormone ghrelin rises, and you feel hungrier. If you find you are not sleeping well, do as the Mediterranean area inhabitants have done for centuries, and try to take a mid-afternoon "siesta" or nap.

Consume Plant Based Fats

Regardless of the food it comes from, all fats contain the same amount of calories; a gram of dietary fat contains nine calories. However fats can have a very different effect on the body, and Liz Vaccariello who co-wrote the book "Flat Belly Diet" recommends substituting fats derived from animal sources with plant based monounsaturated fatty acids. Vaccariello claims eating a small portion of MUFAs at each meal will help disperse belly fat and aid weight loss. MUFAs also lower cholesterol levels and can help promote a healthy heart. Sources of MUFAs include olive oil, nuts, seeds and avocados.