Dieting is never simple. Fortunately, there are some easy, healthy ways to reduce your appetite.
Weight can sneak up on you. You could go to the grocery store and buy every “healthy” product you see advertised, but you can still go astray. Not everything that is marketed as “healthy” really helps you.
How To Lose 20, 40 Or 100Lbs By Just Drinking Coffee!
By the same token, you can also overindulge in healthy things and end up gaining weight that way as well.
A Los Angeles-based registered dietician nutritionist, LeeAnn Weintraub, sat down with Huff Post and shared a lot of the reasons why people end up overweight.
“What are some of the most common nutritional mistakes you observe in your clients?
“Not tracking food intake, eating excess portion sizes, falling for foods that are marketed as healthy when, in fact, they are mediocre, not planning their meals.”—LeAnn Weintraub, Registered Dietician Nutritionist
I never wanted to track my food, but once I gave in and started doing it, I finally started to lose weight. I’m on a journey. Over the last few years, in the midst of moving, changing jobs, and similar typical life insanity, I gained thirty pounds. Yikes.
It happened so gradually. It’s easy for you to overindulge, have a really high calorie day, then another, and another.
A few rich meals eaten a little bit too often to turn into a health concern. Calories add up fast and dieting is very often a health necessity.
You need to decide how many calories you’re going to eat on an average day and stick to it.
Being at a caloric deficit can be a part of your diet plan whether you’re doing keto, paleo, or just about any kind of diet.
The first few days of any type of caloric deficit will be absolute murder. You’ll be hungry, irritable, and potentially drooling at sight or smell of food.
It’s rough, but in any diet, there are some ways that can help you deal with hunger a little bit better.
Water is your best friend.
If you’re chronically dehydrated, the first week or two will be tough. You’ll be running to the bathroom constantly.
Fortunately, once your body is used to you having that much water and it actually starts to properly absorb that water, it won’t be so frequent anymore.
Here’s a fun fact. If you’ve heard the “old eight 8-ounce glasses of water per day,” that’s not actually as accurate as you may have thought.
WebMD looks at water for weight loss and shares that how much water you have per day depends on your weight, activity level, and the climate where you live.
Ultimately, you want to have between half an ounce to an ounce of water for each pound you weigh.
Since I started cutting down to 1,200 calories per day, I drink a minimum of 96 ounces of water. I usually have more. This is in part because I’m a coffee addict and caffeine is hydration’s estranged aunt twice removed.
If drinking water isn’t your thing, there are also a number of fruits and vegetables that can help you stay hydrated. In Johns Hopkins University’s Focus on Wellness piece about staying hydrated, they list cantaloupe, blueberries, raspberries, apricots, oranges, peaches, pineapple, and plums as some of the best fruits for staying hydrated.
This probably doesn’t surprise anyone, but watermelon also has quite a lot of water. Yes, really.
Start your diet strategically.
It’s never a perfect time to start a diet, there’s always a holiday or an event on the horizon.
But do your best to choose a time where you at least have a few weeks to get used to your new normal before you’re going to be faced with significant temptation, or worse, need to defend your diet to people.
This is why January is a popular time, but then it’s easy to slip into being a New Year’s resolutioner.
Whenever you start it, go in reminding yourself that you’re not just doing a diet for a little while to drop a few pounds.
You’re starting a new lifestyle and making permanent changes you can realistically maintain.
How To Lose 20, 40 Or 100Lbs By Just Drinking Coffee!
At first, try sleeping more.
I know, I know — your productivity will suffer, you won’t have as much time for friends and family, your pet will stare at you sadly as you doze off instead of playing with them. I know.
But hey, even workaholics need to take care of themselves.
For the first week or so, sleep might be your best defense mechanism to deal with hunger.
In the first week of my diet, I was so hungry one morning before I got used to intermittent fasting that I nearly started crying in my car. Ridiculous, I know. But I was absolutely miserable. The thought that I wasn’t going to eat for another 6 hours and the fact that I forgot to bring water with me just had me going crazy.
If you’re not full after you eat your new, low-calorie dinner, just go to sleep. Your products, clients, and everything else in life will wait for you.
Do the absolute minimum of what you must and then call it a night.
Give it a few weeks — that low-calorie dinner that felt like nothing will soon be more than enough to fill you up.
Make sure you’re having a good amount of protein.
Whether it comes from meat, tofu, protein shakes, or anything else, keep your protein up.
Try and make sure all of your meals have some protein.^1
How To Lose 20, 40 Or 100Lbs By Just Drinking Coffee!
Protein will keep you more feeling fuller for longer while you’re still getting used to your new routine.
Harvard Health has a breakdown of what a healthy eating plate looks like; their recommendation is ¼ of your meal being protein.
For me — though it was painful at first — I’ve found intermittent fasting to work well. I only have two meals per day, lunch and dinner. It’s very easy to have protein on the go for either of those meals, breakfast is a bit trickier to make or heat up at work if you want to have protein with it. No one really wants soggy microwave eggs, right?
Science said it; coffee can reduce your appetite.
Drinking coffee helped me lose weight since good coffee is delicious enough to not need any sugar added. The combination of lots of coffee and water definitely helps me keep full throughout the day.
Here’s the best part about coffee and dieting.
A study done at City University of New York’s determined that peptide YY in coffee can help reduce your hunger. Peptide YY may sound like gibberish, but it’s the handy little hormone that is produced in the gut and makes you feel full.
Both caffeinated coffee and decaffeinated coffee can increase the amount of peptide YY in your system, decaf does it a little bit better.
I’m usually a hard pass on decaf, but data like that can change a person’s mind.
I also find it helps to keep the numbers in mind. Even when my diet is over, to make sure I don’t gain it back, I’m not going to eat more than 1,500 calories per day.
I used to eat a solid 2,000, probably more.
Your numbers will depend on you; it’s something you want to calculate for yourself, going off of vague suggestions or other peoples’ numbers probably won’t work.
For example, someone much taller than me who has a lot more muscle than me only needs to keep the caloric intake down to 1,750 per day to lose weight reliably every week.
Experiment with different things, see what works for you; I think these are the most practical options. My goal is to diet as naturally as possible, without any odd cure-alls for hunger.
Suggestions like these will help, but always remember that dieting is hard.
It always will be, but that’s what makes it impressive when people start diets and make fantastic process.
How To Lose 20, 40 Or 100Lbs By Just Drinking Coffee!
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