How to Reduce Calorie Intake Without Starving Yourself
Calories are simply a measure of energy.
It is known that in order to gain weight, more calories need to be entering your body than leaving it.
Conversely, if more calories leave your body than enter it, then you lose weight.
That being said, just cutting calories without regards to the foods you eat is usually not a sustainable way to lose weight.
Although it works for some people, the majority of people end up hungry and eventually give up on their diet.
For this reason, it is highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.
Here are 5 evidence-based diet/lifestyle changes that have been shown to help people lose weight in numerous studies.
1. Eating More Protein Can Reduce Appetite, Cut Cravings by 60% and Increase The Amount of Calories You Burn
When it comes to losing weight, protein is the king of nutrients.
Adding protein to your diet is the simplest, most effective and most delicious way to lose weight with minimal effort.
Studies show that protein both increases your metabolic rate and helps reduce appetite (3).
Protein is also the most fulfilling nutrient, by far. One study showed that people who ate 30% of calories as protein automatically ate 441 fewer calories per day (7).
In other words, you can easily increase calories out and reduce calories in… just byadding protein to your diet.
Protein can also help fight cravings, which are the dieter’s worst enemy.
In one study, 25% of calories as protein reduced obsessive thoughts about food by 60% and cut the desire for late-night snacking by 50% (8).
If you want to lose weight, sustainably, with minimal effort, then consider making apermanent increase in your protein intake.
For more details, read this in-depth article about how much protein you should eat.
Bottom Line: Increasing protein intake can boost metabolism, fight cravings and significantly reduce appetite. This can lead to automatic weight loss.
2. Avoid Sugary Soft Drinks (and Fruit Juices), The Most Fattening Items in The Modern Diet
Another relatively easy change you can make, is to eliminate liquid sugar calories from your diet.
This includes sodas, fruit juices, chocolate milk and other beverages that have sugar in them.
These “foods” are probably the most fattening aspect of the modern diet, by far.
This is because liquid calories don’t get “registered” by the brain in the same way as solid calories.
Studies have shown that sugary drinks are strongly linked to an increased risk of obesity, with one study in children showing a 60% increased risk for each daily serving of a sugar-sweetened beverage (13).
There is absolutely NO physiological need for these beverages and the long-term benefits of avoiding them can be enormous.
Bottom Line: It is important to avoid sugary soft drinks and fruit juices, because liquid sugar is the single most fattening aspect of the Western diet.
3. Drinking More Water Can Help With Weight Loss
One very simple trick to increase weight loss is to drink more water.
Drinking about 2 liters (68 ounces, or 8 glasses) of water per day can make you burn about 96 more calories per day.
But when you drink water may be even more important, because having it before meals can help reduce hunger and make you automatically eat fewer calories (17).
In one study, drinking a half liter (17 ounces) of water a half hour before meals made people lose 44% more weight over a period of 12 weeks (18).
When combined with a healthy diet, drinking more water (especially before meals) does appear to be helpful if you need to lose weight.
Bottom Line: Studies have shown that drinking water can boost metabolism. Drinking it a half hour before meals can help you eat fewer calories.
4. Do Some Exercise and Lift Weights
When we eat fewer calories, our bodies compensate by making us burn less.
This is why long-term calorie restriction can significantly reduce metabolism.
Not only that, but it can also lead to loss of muscle mass. Muscle is metabolically active, so this can reduce metabolism even further.
Pretty much the only proven strategy to prevent this from happening is to exert your muscles by lifting weights.
Everyone knows green smoothies are healthy, right? However…
Have you heard of a “red” smoothie? If not, check out this true story…
Of course, we don’t want to just lose fat… we want to make sure that what is beneath also look good.
If you can’t get to a gym, then consider doing some body weight exercises like push ups, squats, sit ups, etc.
Doing some cardio like walking, swimming or jogging can also be important. Not so much for weight loss, but for optimal health and general wellbeing.
Bottom Line: Lifting weights is important, because it inhibits muscle loss and prevents the metabolic rate from slowing down.
5. Reduce Carbohydrate Intake, Especially Refined Carbs and Sugars
Not only that, but low-carb diets also have all sorts of other benefits for health, especially for people with type 2 diabetes or metabolic syndrome.
But if you don’t want to go low-carb, then that’s fine too. Just make sure you eatquality, fiber-rich carbohydrate sources… from whole, single ingredient foods.
If you stick to real foods, the exact composition of your diet becomes less important.
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Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works...
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.
Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
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Revitalizing your metabolism so you can
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Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*
By Richard Neal
Tags: HEALING | REMEDIES | PREVENTION
According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
Total: 29.1 million people or 9.3% of the population have diabetes.
Diagnosed: 21.0 million people.
Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).
Source: CDC Website
Drugs Treat Symptoms, Not Disease
Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.
Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.
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Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.
In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication
96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.
Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.
Blood sugar normalizes... neuropathy pain goes away...
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Groundbreaking New Research
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.
Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.
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Learn about this groundbreaking new research here:
#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Tags: HEALING | PREVENTION
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!
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The Best Online Calorie Counters
Here is a list of free sites where you can insert the foods you are eating to keep track of your calorie intake:
All of them are available online and include apps for iPhone/iPad and Android devices.
It is highly recommended to use a calorie counter for at least a few days, to see how many calories, carbs, protein, fat, fiber, vitamins and minerals you are truly eating.
Seeing the numbers like this can often be an eye opener.