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No gimmicks, no lies and no extreme methods — just simple evidence-based nutrition strategies that work. If you're finding out that losing weight is taking longer than you thought, or you've hit plateaus that don't seem to ever end...try these:
Be mindful of the foods you eat that you don't choose for yourself. Think: food pushers at work or your kids’ leftovers. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.
Eat more vegetables, all of the time.
Build a better breakfast that fills you up including a lean protein, filling fat (i.e. nuts, unsweetened Greek yogurt) and fiber (veggies, fruits, 100% whole grains).
Drink more coffee. Caffeine is a natural diuretic, which can reduce bloating, and an excellent source of antioxidants, which protect your cells from damage.
Skipping sugary beverages. You don’t feel full from drinks, so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start.
Eat spicy foods. Capsaicin may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories.
Go to bed earlier. Less than 7 hours a night can slow down your metabolism
Keep a food journal. It’s time consuming but seeing what you eat every day helps keep things in perspective and holds you accountable.
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