If you haven’t lost anymore weight since you lost your first 15 pounds, then you may have hit a plateau. If that’s the case, read on for the following simple, science-backed, expert-approved tricks that boost metabolism and burn fat — no crazy or weird behaviour required.
1. Chew your food more
Studies have shown that when people slow down, chew thoroughly, and focus on the attributes of the food, they enjoy it more and naturally eat less.
2. Switch to small, red plates and dishes
A Swedish study of 130 people conducted last year found that people ate fewer pretzels when they were served on red plates versus blue or white plates, perhaps because red tends to signal danger. Research also shows that putting food in smaller vessels helps curb mindless consumption.
3. Rinse your mouth with mouthwash
Have you had those moments when you’re really, really not hungry and yet, you’re craving pretty much anything? Well, Kevin Cena, author of Fit and Famished, advises readers to rinse their mouths with mouthwash – the mouthwash knocks out the taste buds and the sense of smell, which in turn curbs temptations.
4. Only go hard core dieting 3 times a week
A German study found that over the course of six-months, women who kept to a strict diet (650 calories, or 50 grams of carbohydrates and unlimited protein) three times a week, with no more than 2,000 calories on the other four days, lost more weight than those who were told to eat 1,500 calories daily. But make sure you don’t over do it on your days off.
5. Make sure a quarter of your plate is filled with vegetables for every single meal
Yes, that includes breakfast. In a study at University of Alberta, subjects who were given meals that had 25 percent vegetables consumed 350 fewer calories in the day than those who ate veggie-free dishes.
6. Add vinegar to everything
Acetic acid, the primary compound in vinegar, slows the speed the stomach empties—meaning that it can increase feelings of satiety. Research has also shown that vinegar reduces glucose levels and fat storage. Drizzle it on salads, add a few tablespoons in soup, in your spaghetti bolognese, or even take a tablespoon or two medicine-style before each meal.
7. Make whole eggs a big part of your diet
Researchers at the University of Alberta found women whose breakfast contained eggs lost more than those whose didn’t—even though the breakfast meals contained the same number of calories. And you don’t have to worry about just eating egg whites.
8. Drink carbonated water
It’s not that surprising that a lot of times when we reach for food we’re actually just thirsty. But try quenching it with carbonated water – it tricks the body into feeling fuller than regular tap water.
9. Add interval training to your workout
Interval training — in which you add bursts of high-intensity moves into your workout — is a surefire metabolism booster. Researchers at Laval University in Quebec found that high-intensity interval training burns more fat than regular, consistent aerobic exercise.
10. Eat more bananas
Bananas are full of potassium, which revs up your metabolism by regulating your body’s water balance. If you’re dehydrated, you’ll burn fewer calories. Make sure you’re getting at least 2,000 mg of potassium a day: a banana has 450 mg, a cup of milk has 370 mg and an orange has 250 mg.
11. Eat more fiber
Fiber—a key component to satiety—should be eaten between meals. Try prunes, avocado, and blackberries —not only will you lose weight, you’ll also stay regular.
12. Try the 2-Week Diet
One of the big mistakes that many women make and thus plateau and not lose any more weight is that they overcomplicate things. With weight loss, often times, simplicity is best.
If you think you’ll find it hard to follow the above tips and require more structure and discipline to losing more weight, then consider using The 2 Week Diet plan. The 2 Week Diet plan only has a few smart, easy-to-follow guidelines that are most effective for superior results.