Weight loss is a multi-billion dollar industry, with diet programs and health clubs convincing people the only way to shed pounds is to shell out big bucks. But the fact is many of the most effective weight loss solutions are free, or cost only pennies to do.
1. Have a cup or two of caffeinated coffee or tea before heading out the door to exercise. It both increases endurance and is beneficial for high-intensity exercise.
2. Make sure you’re getting protein in your diet. Not only does it help build muscle, studies show caloric intake goes way down when you eat more protein and fewer carbohydrates. Some good protein sources are wild-caught salmon, almonds, ground turkey, beans, and eggs.
3. Strapping on a pedometer can help you stay active. Scientists reviewed data from 26 studies involving more than 2,700 mostly female participants who were fairly inactive and overweight. Over 18 weeks, those who wore a pedometer took approximately 2,000 more steps every day—that’s about a mile!
4. Strength training provides many of the same benefits as aerobic exercise, improving cholesterol levels and enhancing cardiovascular fitness.
5. Exercise generates harmful free radicals and depletes your body of protective antioxidants. Your best protection is taking a daily antioxidant-rich multivitamin that contains 1,000 mg vitamin C, 400 IU vitamin E, and 10,000 IU beta-carotene.
6. One of nature’s best appetite suppressants is water. I recommend drinking an eight-ounce glass of water before each meal.
7. Soluble fiber staves off hunger. The simplest way to ensure you’re getting the recommended 30+ grams of fiber per day is to make plant foods the mainstay of your diet. Start your day with a bowl of bran cereal (8 grams). Snack on an apple (3.5 grams). Have a spinach salad (4 grams) and whole wheat bread (2 grams) for lunch. Eat a half cup of beans (6-8 grams) at dinner.
8. Nip stress eating in the bud with saffron. Saffron naturally boosts levels of serotonin, which influences satiety, appetite, mood, compulsiveness, and anxiety. One way to get the benefits of saffron is by adding this spice to your cooking. In addition, a new clinically proven saffron extract called Satiereal® has been developed from Mediterranean saffron. In clinical studies, it decreased hunger pangs and helped people snack 51% less.
Now it’s your turn: Do you have a weight loss secret to share?