8 Ways to Speed Up Weight Loss
By Claire Georgiou, Reboot Naturopath, B.HSc ND
Finding healthy ways to support and encourage weight loss, weight maintenance, better blood sugar control, an efficient metabolism, better organ health and wellness is paramount to better health. So here are some great habits and tips to help support and maintain a healthy weight.
- Consume Protein-Rich Foods
Adequate protein consumption particularly plant based protein shows to support long term weight loss and maintenance. Protein-rich foods helps satiety, the metabolism and long-term appetite control. Plant-rich protein foods include legumes such as beans, lentils and split peas, tempeh, nuts, and seeds including quinoa, buckwheat and amaranth. Consuming wild fish and grass fed meats in moderate amounts also supports weight loss and reduction in chronic disease while conventional animal produce and processed red meats score unfavorable with long-term weight control. Learn more about consuming enough protein on your Reboot.
- Get More Sleep
We always talk about the benefits of adequate restful sleep. We know that less than recommended 7 hours affects the way we lose weight. Adequate restful sleep equals better weight loss results. Inadequate sleep is one of the strongest risk factors for obesity, short sleep duration raising the risk of obesity by 89% in children and 55% in adults. Here are 14 ways to get the best night’s sleep.
- Mix It Up with Exercise
Getting out and about and increasing your heart rate helps melt those pounds. If you find that you are doing the same exercises all the time then it might be time to move things up a notch or change your exercise type around. It might be time to take up a zumba class or try workouts from the Reboot Movement Method and work muscle groups you normally don’t.
- Eat More Greens (I know this might be obvious, but it works!)
Leafy greens are very filling foods that support appetite control offering plenty of nutrients and very little calories. Any good weight loss plan includes plenty of leafy greens to support and stimulate weight loss and fat burning. Greens are an excellent source of vitamin A, K, B vitamins particularly folate, magnesium, calcium and iron. Greens also support a healthy microflora which plays a role in keeping lean and it also supports excellent liver health, which is nicknamed our best fat burner.
- More Coconut Oil
This type of fat has been shown in studies to reduce visceral fat and the waist circumference, increase feelings of fullness, increasing the metabolism and improving appetite control. There are also studies that indicate that coconut oil may also help to stimulate improved metabolic control in people who may have a sluggish thyroid function. Learn more on the top benefits of coconut oil. It’s important to remember that a small amount goes a long way.
- Soups, Juices & Smoothies, Oh My
Consuming liquid meals particularly vegetable based liquids can reduce the overall calorie intake over the day and they can help you feel full for longer. Studies show consuming soup before a main meal sufficiently reduces the meals overall calorie intake thus supporting weight loss. Replacing meals with juices and smoothies can also have a positive impact on the scales, this is a super easy way to consume more vegetables and less calories.
- Spice Up Your Food
Consuming spices such as cayenne, chilli, cinnamon, ginger and turmeric offer excellent metabolic support and stimulation. These spices also offer benefits towards blood sugar control, reduced appetite and improved weight loss. Find out more on herbs that support diabetes and spices that support good health.
- Reach for the Sour
Grapefruit, lemons and limes all contain compounds that help us to lose weight. Lemon polyphenols have shown to improve serum insulin, glucose and leptin significantly, thereby improving insulin resistance and weight control. It has also been shown that the pectin content of lemons aids in feelings of fullness which reduces overall calorie consumption. Studies have demonstrated that consuming ½ a fresh grapefruit before each meal showed a significant reduction in the 2 hour post-glucose insulin levels compared with the placebo.
For more ideas on how to better support yourself on your weight loss journey and for better healthy weight maintenance on a long-term basis, check out 10 plant foods perfect for weight loss.