Indulge at Breakfast and Sleep Tight: Quirky Tips for Weight Loss Success

Trying to lose weight can feel like a never-ending battle. But fret not, as a few simple tips, even though they may seem counterintuitive, can help you win this battle and shrink your waistline.

Eat dessert for breakfast

Starting your day with a carb-rich, protein-packed breakfast that includes dessert may help reduce hunger and cravings. High-protein breakfasts have been found to reduce hunger, while the combination of protein and carbs increase the feeling of fullness. And having dessert can actually decrease cravings for sweet, starchy, and fatty foods that may arise when sweets are restricted in your diet.

Eat more fat

Overweight individuals with type 2 diabetes are often advised to follow a low-fat diet. However, research from Linkoping University in Sweden shows that losing weight on a diet that contains more fat and fewer carbs could better reduce blood sugar levels and blood lipids. Additionally, despite the increased fat intake, cholesterol levels are not negatively impacted. In fact, the levels of “good” cholesterol (HDL) rise on a higher fat diet.

Get more sleep

The quality and duration of your sleep can predict how much weight you can lose. Research shows that when you sleep less, you tend to weigh more. Making sure you sleep enough to feel rested is important in achieving your weight-loss goals.

Keep your diet simple

Research conducted at Indiana University (IU) suggests that the chances of losing weight and maintaining the loss are limited if your diet is complicated or difficult to track. In contrast, following simpler weight-loss guidelines can increase your probability of success.

Cut the carbs just two days a week

Some studies have discovered that intermittent, low-carb diets (where carbs are restricted only two days a week) are better than a standard, daily calorie-restricted diet at weight-loss and reducing body fat and insulin resistance.

Incorporate exercise with diet

While this tip may not be counterintuitive, it’s still worth mentioning—combining exercise with a diet results in greater health and weight benefits compared to dieting alone. Research by scientists at the University of Mexico Health Sciences Center and the New Mexico Veterans Affairs (VA) Health Care System in Albuquerque has shown that diet-induced weight loss, combined with exercise, nearly doubles the improvements in insulin sensitivity.

Eat nuts

Nuts like almonds and walnuts can help you eat less by encouraging the production of serotonin, a substance that assists in transmitting nerve signals and lowers feelings of hunger. Studies have also found that nut consumption reduces substances in the body associated with inflammation and cardiovascular risk factors.

Eat more fruits and vegetables

Research by the Slone Epidemiology Center at Boston University has found that women, who consumed a diet high in vegetables and fruit, experienced less weight gain over a 14-year period compared to women who didn’t follow such a diet. Increasing your intake of fruits and vegetables while decreasing your consumption of meats and fried foods can help you maintain a healthy weight.

Eat more protein

Consuming more protein in your meals and snacks can stabilize your blood sugar levels, reducing feelings of irritability and helping you avoid binge eating. High-protein, low-calorie diets have been found to allow people to burn body fat without endangering their health, and to maintain stable blood sugar levels, which reduces the risk of diabetes and hyperglycemia.

In conclusion, incorporating just a few simple lifestyle habits into your daily routine can have a big impact on your journey to a healthy weight and overall well-being.