Today we’ll keep it pretty simple. Here are three tips to improve fitness and help you lose weight. These tips are based on actual studies. I follow all three and have seen the benefits for myself.
1. Avoid sugary drinks!
Drinking sugary drinks is one of the most fattening things you can do. The obvious one is soda. However, this also includes milk and “100% Juice” drinks.
The lactose in milk is just as fattening as the sugar in soda. And unless you are buying fresh squeezed juice, the pasteurization (heat) process used to bottle juice, makes drinking bottled juices almost no different than drinking Kool-Aide.
A study from the National Center for Obesity conclusively showed that carbs consumed through liquids were far more likely to increase fat stores than the same amount of carbs consumed from solid food.
Sugary drinks are also strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.
The only calories I consume in liquid form are protein shakes. I also try to eat real food to get most of my protein as well, but liquid protein can sometimes be the only way to actually get the amount of protein I need in a day.
2. Eat Nuts for a Snack
When I’m hungry, and don’t want to eat a full meal, I grab a packet of nuts, or put some in a small bowl, so I don’t eat too many. My favorite are Wasabi and Soy Sauce flavored Almonds!
Nuts are high in fat, but they are still very nutritious and healthy. Studies also show that there is little difference between roasted and raw, so I eat roasted, since they are way more delicious! They’re loaded with magnesium, vitamin E, fiber, and numerous other nutrients. They also have a decent amount of protein and don’t cause a spike in insulin, which is a major cause of fat gain caused by typical carbohydrate filled snacks like chips and crackers.
Various studies have shown that nuts can help you lose weight and may also help fight type 2 diabetes and heart disease.
In one study, almonds actually increased weight loss by 62%, compared with eating the same amount of calories from carbohydrates alone.
3. Drink Some Water Before Your Meals
There are numerous benefits from drinking plenty of water. Surprisingly, it can actually boost the number of calories you burn.
Two studies found that it can increase metabolism by 24–30% over an hour to hour and a half time period. The study found that the best time to drink water is before meals.
One study recommended drinking 2 cups of water, about 30 minutes before your meals.
Obviously there are lots of things you can do to improve your health and reduce bodyfat. However, try a few of these and let me know how it goes!
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