If you’ve ever struggled to lose weight and keep it off, you know that the battle of the bulge can be challenging. Surprisingly, a few simple tricks and lifestyle changes may represent easy ways to shrink your waistline. Studies into the factors that influence your weight have come up with some intriguing lifestyle habits that may be effective at discouraging fat cells from congregating around your waistline.
Trick 1: Eat dessert for breakfast
For some people, eating a carbohydrate-rich, protein-packed breakfast that includes dessert may help reduce hunger and cravings. In research conducted by Israeli researcher Daniela Jakubowicz, people following a calorie-restricted diet who ate chocolate, a doughnut, a cookie, or a piece of cake with a high-protein breakfast lost substantially more weight than those who ate only a combination of tuna, egg whites, cheese, or low-fat milk.
Trick 2: Get off the couch and move around
It’s probably no surprise that combining exercise with a diet produces more health and weight benefits than merely dieting. Research has demonstrated that weight loss through diet alone led to improvements in blood pressure and C-reactive protein, among other benefits. Combining a weight-loss diet with exercise can improve glucose response, waist circumference, and other factors as well.
Trick 3: Eat more fat
Research at Linkoping University in Sweden shows that losing weight on a diet that includes more fat and fewer carbohydrates could have a better effect on blood sugar levels and blood lipids. Dieters who ate more fat saw a significant drop in their blood sugar levels and a 30% reduction in the amount of insulin they needed.
Trick 4: Stay away from diet soda
Studies show that people who drink diet soda are generally less healthy than those who don’t. Drinking diet soda every day can also increase the risk of stroke and heart attack.
Trick 5: Cut the carbs two days a week
Research at the Genesis Prevention Center in England has found that restricting carbohydrates two days per week is a better dietary approach than a standard, daily calorie-restricted diet for losing weight and preventing diseases.
Trick 6: Eat some nuts
Studies show that eating nuts like almonds and walnuts may help you eat less and encourage the production of serotonin, which can decrease feelings of hunger.
Trick 7: Eat more fruits and vegetables
Research at the Slone Epidemiology Center at Boston University has found that women who consumed a diet high in vegetables and fruit tended to gain less weight over the course of 14 years than those with a low intake of these foods.
Trick 8: Keep your diet simple
A study at Indiana University shows that following simpler weight-loss guidelines can improve your chances of weight-loss success.
Trick 9: Get more sleep
Research has demonstrated that total sleep time and sleep quality can predict how much weight you can lose.
Trick 10: Eat more protein
Eating more protein with your snacks and meals can help control blood sugar swings and may be especially good for people who are obese and have blood sugar difficulties.
Even if you manage to incorporate all of these strategies into your daily life, your battle with your weight may still be difficult. However, with these 10 easy weight-loss tricks, you can strategize your meals and exercise program to help you fight back.
