Adjusting Your feeding Habit
Reduce your calories gradually.
Jumping straight into a low-calorie diet is a shock to your system. When you go cold turkey, your body has no idea what’s going on so as a protective measure it clings onto your fat stores. Instead, ease your body into the diet by cutting your calories gradually.
Set a reasonable daily calorie goal that you can reduce to gradually. It might be 1,200 or 2,200 depending on your individual factors. Seek advice from your doctor, nutritionist, or dietician for guidance tailored to your needs.
Ear light meals more often
In simple terms, eating spurs your metabolism; the process by which your body turns food into energy. Eating more often, then, may kick your metabolism into a higher gear more times per day (e.g., if you eat six times a day, you get six “spikes”). But, you must make sure that eating more often does not also mean eating more; it’s essential that you reduce your overall average daily calories.
Burning fat is all about keeping your metabolism churning. And when you’ve been snoozing all night, it’s safe to guess that your metabolism has been snoozing too. So get up, brush your teeth, and eat breakfast. The more protein-packed and substantial, the better.
Drink plenty of water.
Not only is adequate water consumption great for your skin, hair, and internal organs, it may also help you lose weight. Drinking water may, according to some research, on its own cause your metabolism to spike. And, at the very least, drinking water before a meal can help fill you up (and cause you to eat less).
Choosing the Right Foods
Cut out bad carbs.
Alcohol is full of empty calories (that is, bad carbs), and when you consume some, it’s hard not to consume more. So while it’s tempting to join in socially, refrain or at least severely restrict yourself. After all, excessive drinking can make fat burning the least of your worries
If you absolutely must drink alcohol, keep it to one drink if you’re a woman or two if you’re a man. But that should only be a once-in-a-while thing, for the sake of your fat burning goals.
Eat more lean proteins.
Protein and carbs contain roughly the same amount of calories per gram, but protein is not a preferred fuel like carbs. The protein is used as building blocks for muscle in your body and won’t turn to fat. So make lean meats, fish, and soy a regular part of your diet.
When you’re packing on protein and saying no to carbs, your brain will send signals, which you interpret as hunger, before switching to ketosis (i.e., fat burning). After that, your hunger pangs should subside.
Eating a lot of protein is hard on the liver and kidneys, and there are other considerations for “keto dieting.” It is not advised to consume zero carbs; just limit them, and stick to the good ones.
Drink green tea and coffee instead.
Some studies have shown that 25 ounces of green tea or 16 ounces of coffee can spur an increase in your metabolism. Just make sure you don’t load up your cup with spoonfuls of sugar.
Green tea and coffee seem to offer a wide range of possible health benefits, perhaps most notably the former’s antioxidant properties.
Go for fat-burning foods.
Don’t focus only on the foods you can’t eat or should avoid whenever possible; there are many delicious foods that you can and should eat to keep your metabolism on the upswing. So stock up on foods like:
- Lowfat or nonfat dairy (a little counterintuitive, but studies say that those who consume suggested amounts of dairy burn fat more easily than those who don’t)
- Healthy fats like nuts, avocados, olive oil, and fatty fish
- Spicy foods