Losing weight can be challenging, and according to James Anderson from Colorado State University, only around 5 percent of the 50 million Americans who embark on a weight loss diet annually successfully lose weight and keep it off. For this reason, it is a constructive idea to compile a list of weight loss tips that work to keep you motivated should you become disillusioned with your diet.
Water
Drink more water. There are several reasons why drinking plenty of water should be top on your list of priorities when you want to lose weight. To burn calories efficiently, the body needs to be well hydrated. If you are dehydrated, the process will be slower. When you drink plenty of water before and during a meal you are likely to feel full sooner, which will result in the consumption of fewer calories. Furthermore, a 2003 study published by The Journal of Clinical Endocrinology and Metabolism, found that when subjects drank eight glasses, or 64 oz. of water a day, they burned around 95 calories more. As 3500 calories in equal to around one pound of body fat, over a year this equates to around 10 lbs. of additional weight loss.
Vitamin C
Eat foods containing vitamin C. A study realized in 2005 at Arizona State University found that when exercising, subjects who had low levels of vitamin C burned calories around 30 percent slower than those with adequate levels. For this reason, it is important to eat plenty of foods rich in vitamin C. Kiwifruit, oranges, broccoli and bell peppers are examples of vitamin C-rich foods; 8 oz. of freshly squeezed orange juice has almost 100 mg of vitamin C, which is 130 percent of the recommended daily intake.
MUFAs
Consume a food source of MUFAs every day. Foods containing monounsaturated fatty acids may help to reduce stubborn belly fat according to a study published in the "Diabetes Care Journal." In 2007, a Spanish research team found that participants who ate MUFA-rich foods lost more abdominal fat than those who ate a diet rich in carbs or other types of dietary fat. In her book, "Flat Belly Diet," Liz Vaccariello advocates eating a monounsaturated fatty acid food four times a day to eradicate central body fat. She suggests consuming a quarter of an avocado, 10 olives, or dark chocolate shavings as part of each meal.
Fiber
Count fiber grams. Fiber is a natural appetite suppressant that also keeps bowels healthy and assists in the elimination process. Fiber-rich foods help you feel full, and Dr. William Sears says they also reduce the amount of fat absorbed during a meal. Adults should eat at least 25 g of fiber a day according to the National Academy of Sciences' Institute of Medicine, but the author of "The Fiber35 Diet," Brenda Watson, recommends eating 35 g per day for weight loss. Fiber-rich foods include whole-grain breads, bran breakfast cereals, fresh fruits and vegetables. To calculate how many grams of fiber your food contains, check the food labels or refer to the United States Department of Agriculture online nutrients database.
References
- Colorado State University Extensions: Weight Loss Products and Programs; J. Anderson, L.Young, and J.Roach; 2008
- The Journal of Clinical Endocrinology & Metabolism: Water Induced Thermogenesis; Boschmann M. et al, 2003
- Calories Per Hour: Why Drinking Water Is Important for Weight Loss
- American College of Nutrition: Strategies for Healthy Weight Loss: From Vitamin C to the Glycemic Response; Carol S. Johnston, PhD, FACN; 2005
- Diabetes Care Journals: Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution; J.A. Paniagua, MD, PHD et al, 2007
- Ask Dr. Sears: Fantastic Fiber
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