Core Performance: 7 Proven Ways to Put Fat Loss on “Autopilot”
Core Performance: 7 Proven Ways to Put Fat Loss on “Autopilot.”
Making Your Diet Work Smarter, Not Harder
“Eat less, move more.” You might have heard this message before. While the strategy makes total sense, it’s wrong to assume that the only reason people gain or lose weight is because of calories. The issue is much more complicated than that. Different foods affect hunger and hormones in different ways, and not all calories are equal. The truth is, there are many things you can do to lose weight - without ever counting a single calorie. Here are 7 proven ways to put fat loss on “autopilot.”
Replace grain-based breakfast with egg-based breakfast
Losing weight can be as simple as changing your breakfast. Two separate studies have shown that eating eggs in the morning (compared to a breakfast of bagels) can help you lose fat without trying. In one of these studies, 30 overweight or obese women ate either bagels or eggs for breakfast. The egg group ended up eating fewer calories at lunch, the rest of the day, and for the next 36 hours. Put simply, the eggs were so filling that the women naturally ate fewer calories at subsequent meals.
Another awesome benefit of eating eggs is that they are among the healthiest foods in the world. Although eggs are high in cholesterol, studies suggest they do not raise your bad cholesterol or lead to heart disease, as previously believed. If you think you don’t have time to cook a healthy breakfast, think again. Preparing a breakfast with some eggs and veggies doesn’t have to take any longer than 5-10 minutes. Just set your alarm clock a few minutes earlier and problem solved.
Use smaller plates
The human brain is the most complex object in the universe. It tends to work in mysterious ways, and its control of eating behavior is incredibly complicated. It’s the brain that ultimately determines whether you should or should not eat. But there is one neat thing you can do to “trick” your brain into thinking that it has eaten more food - use smaller plates.
The larger your plates or bowls, the less your brain thinks you have eaten. By using smaller plates, you trick your brain into feeling more satisfied with fewer calories. Interestingly, psychologists have been studying this, and it seems to work. However, one study concluded that the effect may be weaker for those who are overweight .
Eat more protein to reduce appetite, increase fat burning, and gain muscle
There is a lot of evidence that protein can increase fat burning and reduce hunger, helping you lose weight naturally. In fact, studies show that protein boosts metabolism more than any other macronutrient. This is because the body spends more calories digesting and making use of protein than it does fat and carbs. Protein also increases satiety, leading to significantly reduced hunger. In one study, increasing protein intake to 30% of calories led participants to eat 441 fewer calories per day. Many studies show that increasing your protein intake can lead to automatic weight loss, even when eating until full.
Protein can also help you gain more muscle, especially if you also lift weights. Muscle tissue is metabolically active, meaning that it burns a small number of calories, even at rest. One of the best ways to reduce calorie intake is to eat more animal foods like meat, fish and eggs, preferably at every meal.
Eat nutrient dense, low calorie foods with lots of fiber
Another way to feel more satisfied with fewer calories is to eat foods that have a low-calorie density. This includes foods that have a high-water content, such as vegetables and many fruits. Studies consistently show that dieters who eat foods that are less calorie dense lose more weight than those who eat foods with a high calorie density. Vegetables are also rich in soluble fiber, which has been shown to cause weight loss in some studies. Another benefit of soluble fiber is that it gets broken down by bacteria in the digestive tract. This process produces a fatty acid called butyrate, which is believed to have anti-obesity effects, at least in rats. Put simply, you can lose weight without reducing the actual amount of food you eat just by choosing foods with a low calorie density, such as high-fiber vegetables.
Cut out Simple carbs
One of the best ways to start losing weight without calorie counting or portion control is to reduce your Simple carb intake. Studies consistently show that people who eat fewer carbohydrates naturally start to eat fewer calories and lose weight without any major effort. The best way to cut carbs is to reduce or eliminate major carb sources from your diet, including sugars, sweets and sodas, as well as starchy foods like bread, pasta, potatoes, etc. Getting into the range of 100–150 grams of carbs per day can be useful. If you want to lose weight fast, going under 50 grams per day can be extremely effective.
Reducing carbs has another great benefit - it lowers your insulin levels. This makes the kidneys start shedding excess sodium and water from the body, significantly reducing bloat and water weight.
Make quality sleep a priority
Sleep and stress levels often get ignored when discussing health and weight. Both are incredibly important for the optimal function of your body and hormones. In fact, inadequate sleep is one of the strongest risk factors for obesity. One study showed that short sleep duration raised the risk by 89% in children and 55% in adults. Poor sleep can also increase hunger and cravings, causing a biochemical tendency for weight gain by disrupting hunger hormones like ghrelin and leptin.
Excessive stress can increase your levels of the hormone cortisol, which is known to increase belly fat accumulation and the risk of chronic, Western diseases like type II diabetes and heart disease. As a result, it is very important to make time for quality sleep, as well as avoid unnecessary stressors in your life.
Eating without distractions prevents mindless eating: Distracted or inattentive eating is one reason people overeat and gain weight. Being in tune with your body and paying attention to hunger and fullness or satiety signals is very important. Many of those who struggle with weight gain or obesity eat out of habit or boredom, rather than necessity. This often happens when people are doing something else at the same time, like watching TV or browsing the internet. In these situations, practicing mindful eating could be useful. Mindful eating is a strategy that helps people distinguish between emotional eating and real hunger. It involves paying full attention to what you are eating, without any distractions, chewing slowly and savoring every bite. Not only does mindful eating make meals more satisfying, it also reduces the risk of overeating and weight gain.
By making a few simple changes that optimize hormones, reduce hunger, and boost metabolism, you can lose a lot of weight without ever counting a single calorie.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio, visit her Facebook page, www.coreperformancefitness.com or call her directly at 716-698-1198.
