| There are many things you can do to enhance | | | | This means you burn 30% of the calories you eat |
| your new diet plan and accelerate your weight | | | | from chicken breast, fish, and egg whites. |
| loss efforts. Here are 10 diet plan hacks that will | | | | Vegetables have a thermic effect of around 20%. |
| have you losing weight like Jared from Subway | | | | However, fats and refined carbohydrates have a |
| fame. | | | | very low thermic effect of only 3%. This is one |
| 1. No to fruit juice. Most of you might think that | | | | of the reasons it's so easy to gain weight when |
| fruit juice is good for you, but think again. Juice is | | | | you are eating lots of carbohydrates and sugars. |
| fruit with the fiber removed and in addition it is | | | | When you're eating 5-6 smaller meals that are |
| often loaded with sugar. If you want fruit then | | | | centered around high protein and fibrous |
| have the real thing. | | | | vegetables, your body will burn through the |
| 2. Stick to water. By drinking water and | | | | calories. |
| unsweetened tea (preferably green tea) you can | | | | A higher metabolism creates a fat-burning |
| take hundreds of calories a day out of your diet | | | | machine. The longer you practice this meal plan, |
| and really start to see some results immediately. | | | | the more muscle you'll develop. The more muscle |
| Just 500 calories a day is equivalent to 1 pound a | | | | you develop, the faster your metabolism will |
| week and you can get that in just a few sodas | | | | become. It's a win-win situation. |
| or fruit juices. Plus water helps to flush your | | | | Unfortunately, it's something that way too few |
| system. Remember that our bodies are 90% | | | | people are taking advantage of. Most people try |
| water and drinking enough helps every part of | | | | to starve themselves and in the process they kill |
| you. | | | | their metabolism. In doing that, they also kill their |
| 3. Create a new good habit each day. Many of us | | | | fat-burning potential. |
| eat the same things day in and day out, not | | | | Five or six small meals a day accelerates your |
| because they are nourishing, but because it has | | | | body's natural rate of calorie burning. |
| become a habit. Change those bad habits into | | | | Best of all, frequent meals also prevents binges |
| good habits. For example, I switched from a | | | | and controls cravings. When you're eating every |
| snickers bar in the middle of the afternoon to a | | | | three hours, your body stays satisfied and your |
| piece of fruit. Even if you make just one small | | | | energy levels stay high. |
| change daily they will add up over time and you'll | | | | 7. Don't avoid all fats. It may sound strange and |
| be much healthier. | | | | counter intuitive, but it is actually a good thing to |
| 4. Change your lifestyle. Your diet is not a one | | | | eat some fats when trying to lose weight. The |
| time event, it is the way you feed your body | | | | fats you want to eat are the "good" fats that will |
| day in and day out. We often say that we are | | | | help keep your immune system working and will |
| "on a diet", but this is a misnomer because you | | | | actually help keep your metabolism higher. |
| are always on a diet. It's just that some diets are | | | | They're called essential fatty acids. You may have |
| more healthy for us than others. Change your | | | | heard of them. They go by the name of Omega |
| lifestyle so that you think of your diet as | | | | 3, Omega 6, and Omega 9 and they are essential |
| something positive that you do for yourself. | | | | to a healthy diet. |
| 5. Get plenty of sleep. Researchers have found | | | | 8. Add variety to your meals. Don't get stuck in a |
| that lack of sleep can contribute to weight gain. | | | | rut with your diet. Eating a variety of meats, |
| Proper sleep is a necessary part of any weight | | | | fruits and vegetables and experimenting with |
| loss plan. Make sure you get 7 hours a night or | | | | different herbs and spices will keep you more |
| more to be at your best. | | | | interested in your new diet. |
| 6. Eat 5-6 small meals per day. Yes, it may seem | | | | 9. Get your Fiber. Fiber provides several benefits |
| strange to eat 5-6 meals a day when you're | | | | to you. It makes you feel fuller so you eat less |
| trying to lose weight, but this is the secret to | | | | and it slows down the digestion of fats and |
| getting to the next level in your fitness goals. | | | | carbohydrates so you feel full longer. |
| Eating 5-6 small meals per day is the key to a | | | | 10. Eat more slowly. Americans eat their food |
| fast metabolism. Every time you eat a meal, your | | | | way too fast. If you want to lose a few pounds |
| body's metabolism starts up a new spin cycle | | | | then slow down when you eat. It can take 20 |
| caused by the thermic effect of food. | | | | minutes after your full for the message to get |
| In fact, a portion of the calories you consume are | | | | from your stomach to your brain. If your stuffing |
| burned through the simple act of digestion. This | | | | food into your mouth for that 20 minutes imagine |
| thermic effect can range from 3% to 30%. Lean | | | | the excess calories you're taking in. Slow down |
| protein causes a thermic effect of up to 30%. | | | | and take the time to enjoy your food. |