Weight loss tips run a dime a dozen, especially in the fitness industry where it can feel like every day brings a new fad with it. As a health-conscious consumer, it is easy to feel overwhelmed by the sheer amount of misinformation out there. With everything from fad diets to miracle products to sift through, sticking evidence-based nutrition and fitness can prevent holiday weight gain and help you maintain weight loss, too.
Weight Loss Tips to Prevent Holiday Weight Gain
Although it may seem like just a few weeks ago that you promised yourself to turn over a healthier leaf, the end of 2017 is fast approaching. Whether you’ve hit every weight loss goal or are still honing in on the right regime for you, incorporating plant-based nutrition is just one of the ways to finish the year strong.
Help yourself to a bit of H2O before every meal
Considering that our bodies are around 60% water, drinking more water is important not only to your weight loss efforts but your overall health. Researchers have also found that drinking water can help boost your metabolism between 24-30% over the course of an hour to an hour an half—helping you to burn off a few more calories over that period.
If you drink water before your meals, you can also reduce how many calories you consume east day as well. According to one study’s findings, drinking 17 ounces of water 30 minutes before meals helped dieters eat fewer calories while losing 44% more weight.
A cup of coffee helps maintain weight loss
Although recent diet fads tend to demonize coffee, the high-quality brew is loaded healthful antioxidants to give a natural boost your weight loss efforts. Multiple studies indicate that caffeine in coffee boosts your metabolism between 3-11%, which also increases the rate your body burns fat between 10-29%.
PCN Pro Tip: Make the most out of your cup of coffee by limiting how much cream and sugar you add as these high-calorie additives negate any benefit.
Incorporate plant-based nutrition with your tea, too
If coffee isn’t your cup of tea, incorporating green tea or matcha into your daily routine also provides a host or wellness and weight loss benefits.
Green tea not only contains small amounts of caffeine, but it is also loaded with powerful antioxidants, also known as catechins that work synergistically with caffeine to aid in metabolic health. Other benefits of incorporating green tea into your diet include protection against certain cancers and cardiovascular diseases.
Sneak your way to a smaller waistline with smaller plates
One of the greatest challenges facing dieters, especially in America, is portion control. One study, published in 2006, found that using smaller plates is an easy and effective way to help people consume few calories without feeling deprived.
Make room for protein and plant-based nutrition
Protein is one of the building blocks of life, and when it comes to weight loss, it is the single most important nutrient. No matter where you are along your weight loss journey, simply adding protein to your diet is one of the simplest—and tastiest—weight loss tips for you to take advantage of.
High protein diets have been shown to boost metabolism from 80 to 100 calories per day while maintaining satiety, so you also eat less. According to one study, people with high protein diets eat up to 441 fewer calories each day than those who don’t.
Prevent Holiday Weight Gain by Ditching the Diet
Studies have shown that chronic dieting is a consistent predictor of future weight gain. At Pure Charge Nutrition, we focus on providing people with long-term, sustainable lifestyle solutions. Maintaining weight loss and a healthy lifestyle is about more than weight loss tips; try pure charging your routine with the best plant-based protein powder.