"15 Daily Life Hacks to Achieve Greater Fat Loss" Review

Looking for a quick weight loss trick before spring break? Take a look at the most viable tips I found in the article 15 Daily Life Hacks to Achieve Greater Fat Loss.

DRINK WATER BEFORE MEALS


Research suggests that drinking two, eight-ounce glasses of water before main meals can help enhance weight loss. Participants in a twelve-week study who drank two glasses of water before every meal consumed 75 to 90 fewer calories per meal and lost more weight on average than those who didn’t. The researchers concluded that by hydrating right before eating, you’re more likely to feel satisfied from your meal, and less likely to overindulge.

DINE ON SMALLER PLATES


There is growing evidence that the size of your dinnerware can influence how much you consume during a meal. Researchers attribute this phenomenon to the Delboeuf Illusion – an optical illusion of relative size perception. When serving yourself, use larger plates and bowls for healthier foods, like fruits and vegetables, and smaller plates and bowls for less healthy foods.

EAT MORE VEGETABLES


This might sound redundant, but consuming a lot of vegetables can do more than provide you with health-boosting nutrients. Use vegetables to your advantage by adding bulk and fiber to your dishes, which will help fill you up. And vegetables can also be used for low-carb food swaps like using cauliflower as a pizza crust or squash for spaghetti.

TRACK YOUR INTAKE


One of the keys to success in weight loss or weight management is tracking your food and beverage intake regularly. Tracking can help make you aware of subconscious snacking, unhealthy eating patterns, and overeating. Multiple research studies have tested the effectiveness of tracking intake on enhancing weight loss and have concluded that individuals who track eating habits regularly lose more weight on average than those who don’t.

SPICE UP YOUR MEALS


Cayenne pepper can kick your metabolism into high gear because of capsaicin – the active compound that causes the burning sensation in your mouth upon consumption. Capsaicin is widely known and studied for its thermogenic effect, which is the ability to generate extra body heat and a rise in metabolic rate. One recent study found that about a half-teaspoon of cayenne pepper, either mixed in food or swallowed as a capsule, helped study participants burn an additional 10 calories more over a four-hour period. While that might not seem worth the temporary burning sensation, consumption of the cayenne pepper also reduced their preoccupation with food and their desire to consume fatty, salty, and sweet foods during that same four-hour period.

HAVE A BOWL OF SOUP


Soup can do more than help alleviate cold and flu symptoms. In fact, a bowl of soup a day may help keep the pounds away. Multiple studies have shown that when low-energy-dense soups were consumed at the start of a meal, subsequent food intake was reduced by as much as 20 percent. Furthermore, soup has a high water content, which can also help fill you up in addition to helping you stay hydrated. Be sure to avoid creamy, rich soups, which can run upwards of 500 calories, and canned soups high in sodium.

EAT SLOWLY


Research suggests that eating slowly can lead to improved satiety and make you less inclined to overeat. When you eat slowly, you allow more time for your brain to catch up with your gut as it signals it’s full. To slow down your eating, try alternating bites of food with sips of water, removing distractions, like television, and chewing your food thoroughly. Another great technique is to eat with chopsticks, which will inherently force you to eat smaller bites and at a slower pace.

PARK FAR AWAY


Forget convenience, and park as far away as possible to burn some additional calories. This method is a very simple way to squeeze some extra exercise into your day, no equipment necessary.

DITCH THE BREAD


On average, a burger bun or two slices of bread contains 150 calories and 25 grams or more of carbohydrates. You can save at least 100 calories and 20 grams of carbohydrate per day by swapping out bread for produce options, like sliced eggplant, large mushroom caps, and romaine lettuce. Better yet, you won’t have to sacrifice fiber since you’ll still get a good dose from these low-carb alternatives.

WEAR FORM-FITTING CLOTHING


Wearing form-fitting clothing can help prevent you from overeating because you’ll start to feel uncomfortable as you eat more than you need. This discomfort is an example of how your clothing can help serve as a sensory reminder of when it’s time to put down the fork.

EAT IN FRONT OF A MIRROR


The kitchen may be the last place you’d ever thought to hang a mirror, but it’s certainly the most useful place when it comes to weight loss. Research has shown that hanging a mirror in your kitchen can help you lose weight and keep it off. How? Taking a look at yourself right before you’re about to reach into the refrigerator or pantry can help you avoid poor, unhealthy food choices. Furthermore, eating in front of a mirror can help you consume less food by making you more aware of how your body looks and feels.

What other life hacks help you with weight loss?

Picture Credit: www.MSN.com - My personal training clients have used a lot of these strategies to lose weight. Is changing the color of your plate effective too?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article "15 Daily Life Hacks to Achieve Greater Fat Loss" on MSN.com
"15 Daily Life Hacks to Achieve Greater Fat Loss" Review
Learn how to lose weight from a personal trainer in Chicago.