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5 weight loss tips: bonus the little book of big weight loss – part 5
Beat Your Food Addiction
A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction (44).
If you suffer from overpowering cravings and can’t seem to get your eating under control no matter how hard you try, then you may be a food addict.
In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.
_ Eat More Protein
Protein is the single most important nutrient when it comes to losing weight.
Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day (45, 46, 47).
One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half (48).
This is the single most important tip in the article.
Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.
_. Supplement With Whey Protein
If you struggle to get enough protein in your diet, taking a supplement can help.
One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass
Don’t Drink Calories, Including Sugary Soda and Fruit Juices
Sugar is bad, but sugar in liquid form is even worse (50). Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (51).
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke (52).
Eat whole fruit, but use fruit juice with caution (or avoid it altogether).
_ Eat Whole, Single Ingredient Foods (Real Food)
If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.
These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based around them.
Keep in mind that real food doesn’t need a long list of ingredients, because real food IS the ingredient.