Everybody likes hearing secrets. Everybody also likes to look and feel their best. Therefore it stands to reason that everyone likes hearing secrets about how to look and feel their best, right?
That’s why I already spilled 5 secrets to weight loss – none of which were “The secret to weight loss is that there is no secret!” – and why I’m about to spill 5 more.
Secret #1: Include protein in every meal. Protein is an integral part of a healthy diet. ¼ of your calories should come from lean protein sources, like eggs, fish, and low-fat dairy. Protein helps you feel fuller longer, and helps revitalize your muscles after an intense workout. Research suggests it may even help you shed more fat than muscle.
Secret #2: Serve on smaller dishes. Half the battle when it comes to shedding unwanted weight is mental. To help get your head in the game, serve on smaller plates and bowls and eat using smaller cutlery. The same size portion on a smaller plate appears larger, tricking your brain into thinking you’re eating more and feeling fuller sooner.
Secret #3: Stay well-hydrated. Think you’re hungry? There’s a good chance you’re actually thirsty. Hunger and thirst are often confused, leading us to eat when what we’re really craving is a refreshing beverage. Drink a glass of water or two before each meal to guarantee that the sensation you’re feeling is really hunger. (And while we’re at it, replace sugary, high-calorie drinks with water whenever possible…it’s an easy lifestyle change that leads to major results.)
Secret #4: Ditch the artificial sweeteners. Swapping real sugar for artificial sweeteners seems like an obvious choice when you’re trying to lose weight, but it’s actually counterproductive. Artificial sweeteners may contribute to weight gain by increasing a person’s addiction to sweets. Researchers at Purdue University found that rats given food with intensely-sweet artificial sweeteners consumed more calories than rats who were given food sweetened with normal sugar. When you want to treat yourself with something sweet, go for the real thing.
Secret #5: Stay on the move. A dedicated workout is undeniably good…but keeping on the move all day is even better. It’s a combination of diet and exercise that leads to the most successful weight loss (and weight maintenance afterwards). A study from the Fred Hutchinson Cancer Research Center found that postmenopausal women who dieted and did 45 minutes of exercise 5 days a week lost more weight more quickly than those who did just one or the other.
For a good weight loss program you can check out our review of Weight Watchers.