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Sunday, 3 February 2013

#7tips (scientific) for weight loss

found via lifehacker

in summary .....

1) exercise  - burns calories immediately and continues to do so whilst you sleep (during exercise the body uses up most of its available carbohydrates for energy and replaces them in the next 24 hrs - in the meantime it begins to break down your fat stores for basic functions like walking, talking and sleeping)

2) don't skip meals - especially breakfast (if you starve yourself your body and brain create intense urges to eat high calorie foods as opposed to healthy options).  breakfast in particular helps to keep blood sugar and hormone levels regular and gives your metabolism a boost to burn more calories through the day

3) adding more protein and low dairy to your diet helps as well - protein supresses hunger signals from the brain - adding 10% more protein can keep you full for much longer.  low fat dairy contains calcium that binds to other fats you have eaten forming a substance that cannot be absorbed so is excreted with more of the fat you have consumed

4) soup is a diet secret - if you take a meal and puree it then your stomach has a much harder time in absorbing it (compared to absorbing water) so your stomach stays expanded and you feel full for longer

5) count your calories - those who actively document their food intake using a journal have drastic improvements over those who don't.  also - if you know a coffee is 10 calories but a cappucino is 100 calories then that gives you the opportunity to structure your diet - to eat more whilst taking in fewer calories

6) reduce your plate size - reducing from a 12 inch plate to a 10 inch plate can reduce the amount of food you eat by 22%

7) sleep and stress play a large part in how much we eat - sleep deprivation and stress levels increase appetite

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