Based on my experience in nutrition counseling, most of us tend to snack on foods that aren’t nutrient-dense, but are high in calories. For example, skipping sugary beverages is often the easiest way to lose weight faster. You don’t feel full from drinks — even the ones that do contain calories — so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start. Other major culprits often come in refined grains like cereals, chips, crackers, and cookies.
Another win for your morning cup of joe: Caffeinated coffee keeps things moving through the digestive tract. Since staying regular is key to a tighter-looking tummy, drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Remember: Sugary drinks can lead to weight gain, so skip fancy flavorings and synthetic sweeteners containing sugar alcohols, which can cause bloating.
If you want to know how to lose weight fast and effectively, you have to follow a strict fitness regime. This plan will work wonders especially for people who are looking to lose a lot of weight in a short span of time. Although it's not a long-term sustainable fix, this can help kick-start 2018 on a positive note and provide some motivation to lose (more) weight. You will be able to see results after following these easy tips for just a week.
Identify your food triggers and plan accordingly. Everyone has food triggers, so don’t feel bad about craving certain foods. Cut back on these foods by figuring out the things that trigger your cravings, like a certain activity, a time of day, or feeling certain emotions. Then, plan for better ways to handle those triggers, and don’t keep these foods around your home or workplace. This can help you avoid giving into temptation.[6]

Eat more of foods that fill you up. Some foods help you feel full faster and may help you stay fuller longer. Many of these foods contain protein, fat, or fiber. However, foods that help keep your blood sugar stable are also great options, as this helps you keep your appetite in check. Here are some great foods to incorporate if you want to feel fuller longer:[7]


When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group’s calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13lbs) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
Take the amount of beans or lentils you want to sprout and keep it in a bowl, wash it thoroughly 3 to 4 times and transfer it to a dry bowl. Pour some water over the beans/lentils and let it soak overnight, discard the excess water the next morning and transfer the swelled beans/lentils into a clean muslin cloth. Tie the corners of the cloth together ant the center and keep it aside for 10 hours. After 10 hours open the muslin cloth and you will notice the sprouts coming out. So, now that we know the exact method of sprouting let us check out how to make sprouts salad.
Spray baking sheet with non-stick cooking spray. Place chicken breast and vegetables on sheet, and season with salt and pepper. Spray vegetables with non-stick cooking spray, then spoon tomato sauce on top of chicken. Bake at 350 degrees for 20-25 min or until chicken is cooked through. When 5 minutes left, top chicken with cheese and let melt until finished cooking
Stavrou, S., Nicolaides, N. C., Papageorgiou, I., Papadopoulou, P., Terzioglou, E., Chrousos, G. P., … Charmandari, E. (2016, July 31). The effectiveness of a stress-management intervention program in the management of overweight and obesity in childhood and adolescence. Journal of Molecular Biochemistry, 5(2), 63–70. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/
a. Count your calories: You could use a calorie counting app to know exactly what is in the food you're eating while you're trying to plan how to lose weight. This way, you can keep an exact track of the calories and nutrients you're consuming. b. Reduce the number of your meals: Make it a habit to eat dinner early and avoid eating anything post dinner to help in digestion of your food. c. Cut down on condiments: Certain sauces and condiments are dense in calories. Avoid including those in your routine diet. d. Load up on veggies: Limit starchy carbs and added fats in your plate but load up on fresh and healthy veggies instead. e. Opt for lean proteins: Even while consuming protein dense foods, choose proteins that are lower in fat such as chicken and fish. f. Don't drink calories: Avoid sugary drinks, aerated drinks and sodas during the diet. Instead opt for water and zero-calorie drinks. Protein shakes are good too, but count them as a meal since they are quite filling.
Here’s a great example: For the same number of calories that are in a handful of peanuts (about two ounces), you can eat 2½ pounds of strawberries (about five of those green boxes that strawberries come in.) Eating “big” foods like strawberries, salads, and other fruits and vegetables can prevent hunger from taking over and taking you places you don’t want to go

Sprinkle cheese on each tortilla. Cover cheese with the shredded cooked chicken and top the chicken with the marinated onions. Fold the tortillas in half, press gently with a spatula to flatten, and cook for about 2 minutes, until the cheese begins to melt. Flip the quesadilla and cook for another 1-2 minutes, until the second side is golden brown. Serve with side mixed green salad and 1 tbsp. light dressing
Take the amount of beans or lentils you want to sprout and keep it in a bowl, wash it thoroughly 3 to 4 times and transfer it to a dry bowl. Pour some water over the beans/lentils and let it soak overnight, discard the excess water the next morning and transfer the swelled beans/lentils into a clean muslin cloth. Tie the corners of the cloth together ant the center and keep it aside for 10 hours. After 10 hours open the muslin cloth and you will notice the sprouts coming out. So, now that we know the exact method of sprouting let us check out how to make sprouts salad.
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
Just as locations can trigger your desire to eat, thoughts can also set off inappropriate eating. If you eat a chocolate chip cookie every time you see a commercial with cookies in it, you may begin to crave cookies and feel that you MUST have some each time you happen to think about them. Time to break the link between your thoughts and eating. Instead of heading directly to the pantry, distract yourself by doing something else immediately after you have the thought, particularly an activity that keeps your hands or mouth busy, like taking up knitting, calling a friend, or painting your nails.
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