These days you can find a "hack" for everything. There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I'll share with you today, fat loss hacks.
Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?! Here are my 8 most effective Fat Burning Hacks...
Fat Loss Hack #1: Substitute Veggies For Starchy Carbs
Consuming veggies instead of starches not only provides numerous health-boosting nutrients, it also adds bulk to your diet, in the form of fiber, which will help you fill up more quickly, which will help you eat less.
Here are a few of my favorite options:
Fat Loss Hack #2: Dine on Smaller, Blue Plates
The size of your plate, and believe it or not, the color of your plate, effect how much food you consume. According to research out of Cornell University, our perception of how much food is on our plate, plays a huge role in how much we add to our plate, and then how much we eat.
Using smaller plates, helps our plate to appear full with a much smaller amount of food, which psychologically satisfies or desire for a "full plate", leading to less eating.
Color also plays a big role. Plates that have a large contrast to the food we are eating allow us to see how more clearly how much food we are actually getting. In contrast, plates that have a low contrast "hide" the portion sizes, and we end up adding up to 30% more on the same size plate, to make it appear full. There aren't many blue foods, so blue is a great choice...and blue is also a color suppressant!
Fat Loss Hack #3: Don't Eat In Front Of The TV
Sure it feels like you are multi-tasking, or perhaps relaxing when you eat your meals in front of the TV. However, doing so causes you to pay more attention to whats on the tube, than how much you are eating, and whether or not you are getting full.
A study that examined 24 eating studies found that distracted eating caused individuals to eat 10% more during that feeding, but ALSO caused a 25% increase in calorie consumption throughout the rest of the day!
Fat Loss Hack #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.
Fat Loss Hack #5: Coconut Oil
Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.
Fat Loss Hack #6: Spice It Up
Eating spicy foods has been shown to boost your metabolism and help you shed some pounds. Capsaicin (the compound that creates the burning feeling in your mouth) has been widely studied for it's thermogenic effects.
Recent studies have found that thermogenic effect of eating capsaicin can burn 10-25 calories in the following 4 hour period. While this may not seem like a large calorie burn, those calories will add up over time.
However, more importantly, the study also found that the urge to eat sweet and fatty food, also decreased over that same 4 hour window, which could lead to a lot of additional saved calories from foods you didn't eat!
Fat Loss Hack #7: Water
I feel like a broken record, toting all the benefits of being properly hydrated. But...replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.
Fat Loss Hack #8: Log It All
This should be one of the easiest hacks, yet one that is most often met with resistance. By tracking everything you put in your mouth, you can learn about forgotten snacking calories, bad food patterns, or simply when you are eating too many calories.
Research has repeatedly shown us that individuals who track their food intake regularly lose more weight than those who do not.
Everyone has a cell phone on them at all times these days. Why not let it help you get healthier? There are a lot of great apps for your phone, but my favorite is MyFitnessPal. Give it a shot, your body will thank you.
Start using these Fat Burning Hacks today and enjoy a leaner physique soon. Let me know when your jeans start to feel loose around the waist:)
A consistent, challenging exercise program is also necessary for creating a healthier you, so don't forget to add that in if you haven't already.
Dedicated To Making Healthy Your Habit,
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