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Jan 8

Nutritionist’s 21 tweaks to boost your healthy diet and help you lose weight – inews

How to lose weight safely Comments Off on Nutritionist’s 21 tweaks to boost your healthy diet and help you lose weight – inews

NewsHealthDr Michael Greger, author of the new book How Not to Diet, explains how minor changes in your lifestyle can aid you in shedding pounds

Tuesday, 7th January 2020, 7:00 pm

There are specific foods that double as fat blockers and fat burners, for example, and starch blockers and appetite suppressants. And did you know that the different timing, frequencies and combinations of foods can also matter?

Here are 21 tips that can supplement broader advice on losing weight. You dont have to complete the full checklist every day you dont have to hit any.

Its easy to knock off a bunch at a time, however. For example, starting a meal with a tomato salad sprinkled with some black cumin, garlic powder and balsamic vinegar ticks off five boxes straight away.

1 Preload with water

Cold water boosts your metabolism. Have two cups before each meal to also help you feel more full.

2 Preload with 'negative calorie' foods

Just changing the order in which you eat your foods can have meaningful metabolic impact. Starting each meal with an apple, light soup or salad may also later reduce your appetite for other, high-calorie-density foods.

3 Enjoy undistracted meals

Dont eat while watching TV or playing on your phone.

4 Follow the 20-minute rule

Studies have demonstrated that boosting the amount of time food is in our mouths can result in lower caloric intake, so extend meal duration to at least 20 minutes. Choose bulkier, harder, chewier foods and take smaller, well-chewed bites.

5 Incorporate vinegar

Flavour meals or dress a side salad with two teaspoons of vinegar, as it has been found to assist in weight loss.

6 Cumin

A half teaspoon of regular cumin at lunch and dinner has been shown to help lose weight.

7 Black cumin

Trials have found that a quarter teaspoon of black cumin powder every day also appears to reduce body mass index.

8 Garlic powder

Studies have found that a daily quarter teaspoon of garlic powder can reduce body fat.

9 Ground ginger and cayenne pepper

Trials have found that teaspoon to 1 teaspoons a day of ground ginger decreased body weight. It can be as easy as stirring the ground spice into a cup of hot water. Alternatively, adding a half teaspoon of red pepper powder into your daily diet can also help burn fat.

10 Nutritional yeast

Two teaspoons of brewers, bakers, and nutritional yeasts contains a type of fibre called beta-glucan and trials have found it can facilitate weight loss.

11 Green tea

Drink three cups a day between meals (waiting at least an hour after a meal so as to not interfere with iron absorption). During meals, drink water, black coffee, or hibiscus tea mixed 6:1 with lemon verbena.

12 Stay hydrated

Have nine cups of unsweetened beverages a day for women which would be taken care of by the green tea and water preloading recommendations or 13 cups a day for men. (If you have heart or kidney issues, dont increase fluid intake without first talking with your doctor.) Avoid diet fizzy drinks they may be calorie-free, but their artificial sweeteners are associated with increased weight gain and abdominal fat over time.

13 De-flour your diet

Whole grains are better than refined grains when were trying to lose weight. But eating intact whole grains - such as muesli, brown rice and solid beans - rather than those that have been powdered, is also beneficial in feeding our good gut bacteria with starch. Instead of buying boxed breakfast cereals, make oatmeal out of whole, intact oats.

14 Front-load your calories

There are metabolic benefits to distributing more calories to earlier in the day, so make breakfast (ideally) or lunch your largest meal of the day.

15 Time-restrict your eating

Confine eating to a consistent daily window of under 12 hours in length.

16 Optimise exercise timing

Ninety minutes of moderately intense activity a day is also the optimum exercise duration for weight loss. Anytime is good, but there may be an advantage to exercising at least six hours after your last meal, so typically before breakfast, before a late lunch, or before dinner if youve had an early lunch.

17 Complete your implementation intentions

Change your existing bad habits to good ones, or establish new good habits, using implementation intentions. Instead of vague self-promises to do our best, these are specific if-then plans. For example: If I get hungry after dinner, I will eat an apple.

18 Weigh yourself twice a day

Regular self-weighing is considered crucial for long-term weight control.

19 Fast after 7pm

Because of our circadian rhythms, food eaten at night is more fattening than the exact same food eaten earlier in the day.

20 Get sufficient sleep

21 Experiment with mild Trendelenburg

Try spending at least four hours a night lying with your body tilted head-down six degrees, towards the "Trendelenburg position" by elevating the posts at the foot of your bed by eight inches, as this pulls more blood into the heart and encourages it to release a fat-burning hormone. Ask a GP first about trying this do not attempt it if you have any heart or lung issues, acid reflux, or problems with your brain or eyes. And be careful when you get out of bed as it can make you feel light-headed.

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Nutritionist's 21 tweaks to boost your healthy diet and help you lose weight - inews

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