There are no guarantees with weight loss. It's largely
genetic. But you can help yourself out. These tips can
help you lose weight overall, including from around your
midsection.
Eat breakfast
Before your body can run efficiently, it needs fuel. By
eating within 90 minutes of waking up, you kick-start
your metabolism. People who eat breakfast in the
morning generally have more energy throughout the day
and make better food choices. (See Ask the Experts:
Why Should I Eat Breakfast?)
Eat regularly
Eating small meals every 3 or 4 hours helps keep your
metabolism running at a steady pace. Your body can
only use so much energy at a time, and eating 5 or 6
small meals instead of 3 large ones makes it easier to
burn off calories instead of storing them as fat.
Increase fiber
Fiber certainly has staying power, and it will keep you
full for longer periods of time. Sourcs of fiber include
fruits, vegetables and whole grain products (whole
wheat bread, brown rice, quinoa, beans and lentils).
There are many options to choose from.
Reduce intake of simple sugar
Simple sugars contribute to body fat gain because they
are generally high in calories. By avoiding foods like
soda, ice cream, cakes, cookies, and candy bars, you
can cut out many unnecessary calories. Fresh fruit,
dried fruit, fruit juice, and frozen yogurt can satisfy
your sweet tooth with natural sugars. (See 5 Foods
and 3 Tips to Fight Sugar Cravings.)
Eat healthy fats
Healthy fats—found in olive oil, nuts, nut butters,
salmon, tuna and avocado—can help fill you up and keep
you full. Including these fats in your diet every day (in
moderation) can help you maintain your weight. (See
How to Incorporate Healthy Fats Into Your Diet.)
Be smart when eating out
If you eat out frequently, make smart choices by using
the available resources. Apps such as GoMeals and
CompareChains provide nutritional information for many
restaurants. Also, most restaurants post nutritional
information on their websites. Plan your meal before
you leave the house to make sure you pick healthy
choices.
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