(The Movie I reference is no longer available on YouTube)
1. You need to count calories. We often eat more than we need because we simply forget to track what we’ve eaten. Sometimes we consume double the amount simply because we think some foods are lower in calories.
2. Add more low-fat protein to your food. This will allow your body to last longer until the next meal.
3. Don’t skip meals. When you’re hungry, your brain starts craving higher-calorie foods, and in the end, you end up eating more unhealthy, calorie-rich foods.
4. Physical activity (aerobic) speeds up your metabolism for a couple of days. So even if a workout burns a small number of calories, the next day or two you’ll burn much more while resting than if you hadn’t exercised.
5. Daily activity boosts your metabolism. Even small movements throughout the day help burn calories: taking the stairs instead of the elevator, standing and walking more than sitting, waving your arms… More movement!
6. “Dry” food, washed down with water, is processed faster by the body, and you will want to eat sooner than if you combined the same food and water into a soup. The stomach needs more time to process soup, and fullness lasts longer.
7. Low-fat dairy and fermented dairy products help eliminate fat from the body! The calcium in these foods binds with fat to form a compound that the body cannot absorb, and all of this fat is expelled from the body.
8. Use small plates for food. This allows you to eat much less – about 20% less.
9. Our brain loves variety. So, there’s a tendency to eat more when we have a large selection of different foods. It’s best to stay away from buffets and salad bars and try to limit the variety of food in the fridge to avoid the temptation to eat everything.
I only remembered nine. The tenth one is “Don’t blame a slow metabolism for your inability to lose weight. The cause is often something else entirely.” I highly recommend English speakers to watch this, as it will be better absorbed and understood.
