4 Nutrients For Fast Weight Loss
For years scientists have searched for a magical ingredient that would help people shed fat. Studies show that by fueling your body with the D-rich nutrients it needs to stay out of a fat-storage state and in a fat-burning state, you can speed weight loss by 70 percent!
Turn up your metabolism and melt body fat adding these four fat-melters.
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Calcium is a mineral that works in tandem with D to help you shed fat. Calcium is stored in fat cells, and researchers think that the more calcium a fat cell has, the more fat that cell will release to be burned. Calcium also promotes weight loss by binding to fat in your GI tract, preventing some of it from getting absorbed into your bloodstream.
In addition to keeping hunger in check, regular doses of protein help to keep body composition–the amount of fat relative to muscle–in better proportion. Along with calcium and D, protein helps you to preserve muscle mass as you drop pounds. A recent study out of the University of Illinois found that women who consumed protein twice daily lost 3.9 percent more weight than women who consumed less of it on a diet. They not only lost more weight, they also got stronger as they did so, with their thigh muscles alone ending up with 5.8 percent more protein at the end of the diet than before.
Omega-3 Fatty Acids
Omega-3s enable weight loss by switching on enzymes that trigger fat-burning in cells. They also help to boost mood, which may help reduce emotional eating. And omega-3s might improve leptin signaling in the brain, causing the brain to turn up fat burning and turn down appetite.
You almost can’t consume D without consuming omega-3 fatty acids, and that’s a good thing. Fatty fish like salmon (which are also high in D) are one of the richest sources of this fat. Other foods, such as some nuts and seeds, contain a type of fat that can be converted into omega-3s after ingestion.
Monounsaturated Fatty Acids (MUFAs)
MUFAs are a type of fat found in olive oil, nuts, seeds, avocados, peanut butter, and chocolate, and they have just one chemical bond (which is why they are called “mono” unsaturated). One Danish study of 26 men and women found that a diet that included 20 percent of its calories from MUFAs improved 24-hour calorie burning by 0.1 percent and fat burning by 0.04 percent after 6 months. Other research shows that MUFAs zero in on belly fat. Specific foods that are high in MUFAs–especially peanuts, tree nuts, and olive oil–have been shown to keep blood sugar steady and reduce appetite, too.
15 Easy Ways To Eat Less (& Still Feel Full)
The most basic way to lose weight is to consume fewer calories. Did you know that there are some very easy ways to drop up to a pound a week – just by trimming 500 calories each day?
Give these 15 easy, healthy tips a try:
Listen To Your Body
One of the best ways to cut calories is to eat slowly, and pay attention to how full you feel. Put down your fork when you’re satisfied, not when you’re full. This little healthy habit can save you 500 calories a day.
Learn How To Say “Small, Please!”
At your coffee shop (unless you’re ordering a regular cup of coffee), at the ice cream shop, etc., order the smaller size. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories.
Sleep, Sleep, Sleep
A lack of rest can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep ate more during the day.
Give Up Soda
A 12-ounce soft drink has about 150 to 180 calories, plus, experts are becoming more and more concerned by the health hazards associated with many of the ingredients in most sodas. If you drink two or three a day, you’re getting lots of extra calories…and increasing other health risks. As an alternative, drinking sparkling water with a splash of juice.
Eat More Eggs & Soup
For breakfast, eat 2 boiled or poached eggs. Why? You’ll feel fuller and eat about 416 fewer calories the rest of the day.
As part of your lunch or dinner, enjoy a cup low-calorie soup. On average, you’ll eat about 134 calories less at each meal, and save a total of 684 calories for the day.
Watch Those Serving Sizes
It’s so easy to eat too much without knowing you are. A serving of a particular dish, snack or beverage may be 500 calories, but you may actually be eating 2 or 3 servings in one sitting without realizing it. It’s easier to control this when you’re at home, but even at a restaurant, just split your meal or snack with your friends.
Don’t Eat In Front Of The TV
You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table.
Use Smaller Plates
Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories. You won’t feel any less full, either, researchers say.