1. Don’t Skip Breakfast
Studies have shown that people who skip breakfast are more prone to belly fat because of high insulin levels. When insulin levels rise we are more likely to experience cravings for refined sugars and empty carbohydrates like white breads, pasta, chips, etc. Eating a balanced breakfast helps to keep insulin levels balanced throughout the day.
Try making a smoothie in the morning that contains protein- such as a Green Smoothie, or start your morning with plain oats sprinkled with hemp hearts.
2. Eat Protein at Every Meal
Protein stimulates metabolic rate, it helps to balance blood sugar, and prevent cravings by controlling blood sugar. Protein also stays in your stomach longer which helps to keep you feeling fuller for longer. Having a simple snack made up of protein powder and almond milk is one way to ensure you’re getting a good dose of protein.
3. Drink Lemon and Water
Start the day with 2 cups of water (room temp or warm) and the juice of a quarter-half of a fresh lemon. You can tell you have enough lemon juice because the water will become cloudy. Be sure to rinse your mouth with plain water to protect tooth enamel.
Benefits of Lemon Water
- Helps to cleanse the body – increases liver enzymes which help in detoxification
- Assists with Digestion- stimulates the release of digestive enzymes and bile which helps in optimal digestion, assimilation, and elimination of nutrients.
4. Think “Veggie- Centric”
Make vegetables the “star” of your meals. Vegetables are full of many vitamins and minerals and are low in fat and calories. They are also full of fibre which helps keep you fuller longer. Choose a variety of vegetables and at least one meal daily to fill 60% of your plate with vegetables, emphasizing dark leafy greens- kale, spinach, collards, chard, arugula, broccoli etc.
5. Eat Complex Carbs
“Good carbs,” help to balance blood sugar, and build lean muscle tissue by providing nutrients to support growth and development. They also provide the body with long-lasting energy and replace glycogen stores in muscles and the liver. Complex carbs keep metabolic levels functioning efficiently and are essential for producing serotonin- the “feel-good” hormone.
6. Drink Water, Water, and More Water
The human body is made up of 70% water and is vital for numerous bodily functions, in terms of weight loss, water can help with a sense of fullness by controlling our satiety factor. Keeping your appetite in check is essential- often hunger can be mistaken for thirst. During periods of weight loss, the body often breaks down more tissues that need to be eliminated as toxins have been stored in fat tissue- water helps these toxins to flow out. Have water consistently throughout the day and always have 1-2 glasses of water first thing in the morning- the body is very dehydrated now.
ALWAYS CHECK WITH YOUR DOCTOR BEFORE STARTING ANY NEW PROGRAM!
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