· Start with a healthy breakfast – and we don’t mean doughnuts. We suggest a nice portion of protein (eg. Eggs). Protein will keep you full longer because it takes longer for your body to digest proteins than it does carbohydrates.
· Limit yourself from eating foods with excessive salt – excessive salt leads to water retention in your body and can make you feel or look bloated.
· Drink water. Preferably hot, warm, or room temperature water – this is because colder water makes causes blood vessels surrounding your stomach to shrink, slowing the stomach’s absorption process.
“The problem is that as the COLD drinks pass through our system, they solidify the fats from the foods we have just eaten or are eating at present. This makes the body find it harder to digest and disperse the unwanted fats from our body.
However, if we simply swap our cold drinks for a warm drink (warm water/ coffee/tea/herbals) the warm fluids help the fats in our foods to remain fluid and so easing the digestive system and helping the fats pass through our body (and reduce risk of clogged arteries)” (Bewell Buzz).
· Need to snack? Instead of reaching for those chips, try some raw almonds (or any nut), baby carrots, or some fresh fruit! These suggestions are low in calories and can satisfy that hunger!
· Confused about carbs? “Carbohydrates are one of three necessary macronutrients that provide calories in our diets. The other two are protein and fat. Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions (such as heartbeat, breathing, digestion, and brain activity) and for exercise (like biking, walking, running up the stairs and all types of resistance training). An ample supply of carbohydrates is absolutely necessary to sustain a healthy existence and a must if your goal is to reduce your body fat and enhance your fitness level” (Brian Calkins).
We suggest looking towards consuming more complex carbohydrates than simple sugars.
“Complex carbohydrates are made of sugar molecules strung together like a necklace. They digest slowly, so they keep blood sugar more stable than do simple carbohydrates. They are often rich in fiber, more satisfying, and more health promoting. Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals.
These whole plant foods are great sources of complex carbohydrates:
- Green vegetables
- Whole grains and foods made from them, such as oatmeal, pasta, and whole-grain breads
- Starchy vegetables such as potatoes, sweet potatoes, corn, and pumpkin
- Beans, lentils, and peas” (Nutrition MD).
Drinking hot water will make you feel full faster.
Drinking cold water can boost your metabolism.