6 Small Changes That Can Help You To Lose Weight.

Going after weight gain by going on a diet is like walking into a gunfight with a sharp stick. You might make a little dent, but in the end, you'll do yourself more harm than good.

Here's why: Typical diets restrict calories, and that means lowering your metabolism—the calorie furnace in your body that determines longterm weight loss. Going on a diet sends a signal to your body that says "I'm starving here!" And your body responds by slowing your metabolic rate in order to hold on to existing energy stores.

What's worse, if the food shortage (meaning your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory. 

Want proof that you can lose substantial amounts of weight—and keep it off for good—without ever dieting? Cutting-edge research that pulled together to write The Lean Belly Prescription points the way to quick and easy weight loss. For example:

1. Muscle up your metabolism

Quite simply, metabolism is the rate at which our bodies burn the energy from food calories. During your skinny teens, your body was a raging, hormonally fed inferno. But your burn rate falls by 2 percent every 10 years from your twenties onward, and you know what happens to energy that isn't used: It's stored as fat.

Muscle is several times more metabolically active than fat. The more muscle you have, the hotter your fire burns. And if you activate those muscles through physical activity, the potential fat burn can last for up to 24 hours. Any light exercise that maintains muscle mass will attack fat at the same time.

Related: The 5 Biggest Myths About Eating Fat

7 Breakfast Mistakes You Are Probably Making

Starting your morning right can set you up for a successful day. And if eating well and staying on a healthy track is part of what makes your day successful, try not to make the following breakfast mistakes that the nutritionists at Fresh Fitness Food warn against.

Going Crazy for Granola

Compared to sugary, processed cereals, granola may seem like the healthier choice, but store-bought toasted versions are often packed with added sugars and fats. This breakfast staple is filling enough without the hidden additions, so reach for untoasted granola when hitting the supermarket, or simply make your own.

Try This Breakfast Tip To Make You Fill Full Longer And Boost Your Weight Loss.

You want to lose weight and you heard that eating breakfast is one of the most effective ways to get your metabolism going and burn more calories. You think you're doing good by going high in protein and low in sugar, but it isn't enough.

If you want to lose weight, it's essential to include fibre in your meal. Since you need at least 25 grams a day, aim for six to 10 grams at breakfast. Starting your day with a good amount of fibre will help you stay full longer, which will in turn help you consume fewer calories the rest of the day. Getting enough fibre also stabilises blood sugar levels, which can curb overeating and prevent your body from storing excess fat.

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10 Simple Ways to Lose Weight.

Hi check out this video I saw. Really highlights the essentials. Let me know if you like it? 

5 Morning Habits Making You Gain Weight.

We’ve all been there—you commit to shedding a few pounds, but they seem just as committed to sticking to you. You’ve done away with the obvious culprits—out-of-control portion sizes, fast food, happy hour—so what’s the problem?

"The biggest mistake people make when they’re trying to lose weight is getting their day off on the wrong foot," says Susan Peirce Thompson, PhD, president of the Institute for Sustainable Weight Loss. Those first waking moments lay the foundation for the choices you will make the rest of the day—and every day after—so it’s vital to establish good habits that you can fall back on when you’re still foggy-headed and bleary-eyed.

Here, we've got the common mistakes that can ruin more than just your morning, and how to adjust them.

5 Morning Habits That May Affect Your Weight Loss

We’ve all been there—you commit to shedding a few pounds, but they seem just as committed to sticking to you. You’ve done away with the obvious culprits—out-of-control portion sizes, fast food, happy hour—so what’s the prob?

"The biggest mistake people make when they’re trying to lose weight is getting their day off on the wrong foot," says Susan Peirce Thompson, Ph.D., president of the Institute for Sustainable Weight Loss. Those first waking moments lay the foundation for the choices you will make the rest of the day—and every day after—so it’s vital to establish good habits that you can fall back on when you’re still foggy-headed and bleary-eyed.

Here, we've got the common mistakes that can ruin more than just your morning, and how to adjust them.

1. You Oversleep

We've all heard that a lack of shut-eye may cause weight gain, thanks to elevated levels of the appetite-stimulating hormone cortisol in the body. But turns out the opposite—getting too much sleep—might not be much better for you. One study in the journal PLOS One found that sleeping more than 10 hours a night also upped the risk of having a higher BMI compared to those who got seven to nine hours a night. So, hit that sleep sweet spot of seven to nine hours on the reg, and you'll be in good shape.   

2. You Get Ready in the Dark

If you keep the blinds closed after you wake up, you could be missing out on the weight-loss benefits of the sun, according to another study published in the journal PLOS One.

The study authors suggest that people who got some sun in the early morning had significantly lower BMIs than those who didn't, regardless of how much they ate. According to the study, just 20 to 30 minutes of daylight is enough to affect BMI, even when it’s overcast. That's because your body syncs up your internal clock—including your calorie-torching metabolism—using the blue light waves from the early morning sun as a guide.

3. You Don't Make Your Bed

A National Sleep Foundation survey found that bed-makers were 19 percent more likely to report getting a good night's sleep compared to those who didn't make their beds. And since sleeping soundly has been liked to a lower BMI, why wouldn't you pick this habit back up? This may sound silly, but Charles Duhigg, author of The Power of Habit, writes in his book that putting your bed back together in the morning can spawn other good behaviors, like packing a healthy lunch, perhaps. At the same time, Duhigg also writes that those who make their beds regularly are better at sticking to budgets—a demonstration of willpower that may carry over to keeping your calorie count in check.

4. You Skip the Scale

When Cornell University researchers tracked 162 overweight women and men for two years, they found that those who weighed themselves every day were more successful when it came to losing weight and keeping it off. And the best time to step to it is first thing in the a.m., when your weight is at its lowest, says Lisa Jones, R.D., spokesperson for the Pennsylvania Academy of Nutrition and Dietetics. Not only will the measurement be more accurate (after a night of metabolizing, you'll be carrying less water weight), you’ll be able to make adjustments if the number’s a bit higher than you expect.

5. You Skimp at Breakfast  

Researchers from Tel Aviv University found that low-cal dieters who ate a balanced breakfast that contained 600 calories of lean protein, carbohydrates, and a little something sweet reported less hunger and fewer cravings the rest of the day compared to those that ate a low-carb 300-calorie breakfast. They were also better at sticking to their calorie limits. What’s more, they had lower levels of the hunger hormone ghrelin after their meals. The researchers suggest that it's possible that satisfying your cravings first thing in the morning may help keep you from feeling deprived and going hog-wild later in the day. 

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Breakfast - Essentials Foods to Consider to Optimize Your Weight Loss

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We're all familiar with that kind of morning. You know, the one where you wake up late, peel out the door in a hurry, and grab a muffin at the nearest coffee shop. While there's nothing wrong with indulging in a good pastry every once in a while, making it a habit is not so great. 

Done right—as in, when you make healthy choices—breakfast can actually be a key component in weight loss. According to research by the Obesity Society, people who consume more calories at breakfast and fewer calories at dinner lose more weight, reduce waist circumference, and feel fuller longer.

"Your body is like a very needy car—it requires fuel first thing in the morning, and again every 4 to 6 hours after," says Jessica Crandall, RDN, spokesperson for the Academy of Nutrition and Dietetics. She stresses the importance of loading up on protein and fiber in the AM so that you don't crash later. 

"A carb-heavy breakfast makes your blood sugar go up and back down, which causes you to feel hungry about 2 hours later," says Crandall. 

Below, experts share the key weight loss–promoting nutrients you really need at breakfast, and easy ways to get them. Read on for the skinny on how to optimize your breakfast for weight loss. (Lose up to 15 pounds WITHOUT dieting with Eat Clean to Get Lean, our 21-day clean-eating meal plan.)

Go for: Protein

Eggs are a morning staple for a reason. According to a study published in the American Journal of Nutrition, eating a breakfast high in protein was linked to increased fullness, reduced nighttime snacking on junk foods, and reduced cravings overall. "If we fall short on protein at breakfast, that decreases our muscle mass and metabolism," says Crandall. Many Americans eat enough protein at lunch and dinner, but not enough protein at breakfast. Women should shoot for about 20 g at breakfast, says Crandall. 

Some of Crandall's favorite protein options: whole grain toast with nut butter or an egg on top, ¼ cup of oats on Greek yogurt with berries and almonds, chicken apple sausage with two poached eggs, banana bread baked with a scoop of protein powder, and baked crustless quiche. Cooked quinoa with berries is another great option because it's higher in protein than oatmeal. Cook the quinoa in advance and store in the refrigerator to streamline your morning. 

Go for: Fiber


It always comes down to this: Eat real food. "If you're eating foods that contain fiber, you've automatically eliminated a lot of junk, like carbohydrate sources that are simple and refined," says Lisa Cimperman, MS, RD, spokesperson for the Academy of Nutrition and Dietetics. Eating foods high in fiber tends to slow down the digestive process, which will help you feel fuller longer and leads to a more sustainable form of energy. Her favorite fiber options include whole grain toast, oatmeal, overnight oats, and fruits and veggies. 

Go for: Veggies


We don't focus enough on fruits and vegetables, especially at breakfast. "They should make up about half of what we eat at any meal, and people really struggle at breakfast with eating enough fruit or eating any vegetables at all," says Torey Armul, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics. She suggests throwing some spinach, peppers, or zucchini into an omelet, heating up your veggie leftovers from the night before, or adding veggies to a smoothie (throw in some fruit for sweetness). 

Go for: Healthy fats


Another way to keep you full and slow down digestion: eating healthy fats. "You'll have a long slow release of energy, which will contribute to more energy throughout the morning," says Armul. Avocado toast is one of her favorite fast and easy staples. She also recommends adding nuts to oatmeal and topping smoothies with chia seeds or flaxseed. Also, cooking with olive oil is a good way to give you a dose of healthy fats, she notes. 

Go for: Something unusual


Use your imagination. "Breakfast food doesn't have to be breakfast food," says Crandall, who loves to eat breakfast tacos on corn tortillas. And if you don't like eggs, you don't have to use them in your tacos—try beans and veggies (which you can prep the night before) instead. Crandall also likes to dip apple slices into a mix of Greek yogurt, pumpkin puree, cinnamon, and nutmeg. Spinach salads or reheated leftovers are also good bets—they're what some of Armul's clients go for when they don't feel like having a regular breakfast.


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