1. DRINK WATER BEFORE MEALS
It’s actually extremely common for people to think that they’re hungry when they’re really thirsty, causing them to consume extra calories. So, it’s always a good idea to drink water before a meal in case you’re not actually hungry after all!
Not only that, but drinking water boosts your metabolism by 24-30% over a period of 1-1.5 hours, helping you burn more calories. One of the studies published on NBCI found that drinking half a litre of water about half an hour before a meal helped dieters eat less calories and lose 44% more weight.
2. COOK WITH COCONUT OIL
Coconut oil can be used for countless things – as a hair conditioner, a moisturizer and a cellulite treatment to list a few - but did you know that it can also boost your metabolism? To put it simply, coconut oil is a thermogenic – meaning eating it tends to increase the metabolisms ability to burn fat. One study showed that eating coconut oil helped burned an extra 120 calories per day.
Another study showed that consuming coconut oil actually lowered participant’s appetite. So, even though coconut oil does contain fats, it’s a medium chain fatty acid fat (good fat) and research has shown that increasing the consumption of these fats leads to a feeling of fullness and an automatic reduction in calorie intake.
3. KEEP A FOOD DIARY
When trying to lose weight, keeping track of what you’re putting into your body each day makes sense. And science agrees – studies have found that keeping a food diary is very successful in helping participants lose weight. The study, which was published in the American Journal of preventative medicine, surveyed 1685 adults who were over 25 – meeting each week to share food diaries. After six months, those who kept food records six days a week lost about twice as much weight as those who kept their records one day a week or less.
4. DRINK GREEN TEA
It’s no secret that green tea is great for your health, but it can also be great for your weight loss too. The power packed drink contains an antioxidant called catechins which, when paired with the caffeine that’s also found in green tea, work together to enhance fat burning.
5. SUPPLEMENT WITH WHEY PROTEIN
If you feel like losing weight is an uphill battle – and you’re struggling to shift the kilos even though you’re eating healthily and exercising, then maybe you should try taking a whey protein supplement. To put it in layman’s terms, protein is made up of 20 different amino acids. Whey protein contains the amino acids that researchers believe are most important for building muscle – as well as being fast to digest. A study found that replacing some of your calories with whey protein can result in a weight loss of about 4kgs, while still increasing lean muscle mass.
6. SPICE UP YOUR LIFE
Who said healthy had to be bland? By adding a little chilli to your meal you can up the flavour – and your metabolism at the same time. Consuming chilli gives your metabolism a kick start because the spice ups your body tempreture which should increase the amount of energy you’re expending. There’s an array of different studies but most suggest that you can burn as much as 119 calories a day just from eating chilli!
If you’re looking to kill your cravings for sweet food, try eating cayenne. According to a study published in Chemical Senses, the subjects reported that cayenne helped reduce their cravings for fatty and sweet food.
7. USE SMALLER PLATES
While using smaller plates in the hope to consume less food may seem a little gimmicky – it’s actually been proven to work. A study published in the Journal of Consumer Research discovered that using a smaller plate actually tricks your mind into eating less, without realising it. It found that switching from a 30cm plate to a 25cm plate resulted in the subjects consuming 22% less calories. Considering the average dinner is around 700 calories, that knocks off over 150 calories in a single meal!