1. Portion Sizes
American researchers noticed the bigger the serving or portion size, then more calories are consumed. A study was conducted where people were given large containers of soup or popcorn and the other group was given small containers. The large container group consumed 73% (popcorn) and 43% (soup) more calories than the small container group. Try using smaller plates in order to consume less calories.
2. Eat Smaller Meals
Plan you day to consume 3 smaller meals and 2 or 3 snacks. Intervals of roughly 3 hours apart. Regular and small meals increases the metabolic rate after eating for a short period of time. It is boosted approximately 10% for 2-3 hours after you eat, so avoid skipping meals.
3. Consume Enough Protein
Protein will help stop you from wanting to over eat, as amino acids are the most satisfying nutrient. A meal's calories may be burned off as heat, giving a protein meal a higher calorie burn percentage of up to 20%. Don't get me wrong, your metabolism is raised after eating anything, so include protein with every snack and meal.
4. Breakfast Benefits
Kick start your morning with a good breakfast with a combination of carbohydrates and protein. You will burn those calories throughout the day and your metabolism and you get a energized kick start. Eggs and toast or oatmeal and protein powder are a few options.
You continue burning calories 1-2 hours after vigorous exercise. Actually, you burn calories faster because your body repairs muscle tissue and refills ATP-PC energy reserves by breaking down the high energy phosphates that are stored. This is known as the after-burn, which comes mainly from the body's fat.
6. Add Muscle
Two weight training sessions a week is recommended by the American College of Sports and Medicine. Studies show that you RMR will increase after three months of weight training. By just adding a pound of muscle can burn and extra 65 calories.
7. Walk After a Meal
Turn what you just ate into heat and burn more calories by walking at a moderate pace after a meal. Walking within an hour of eating can encourage the energy to be used instead of storing it as fat.
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Thompson, J. L. et al. (1996), 'Effects of diet and diet-plus-exercise programs on resting metabolic rate: a meta analysis'. Int. J. Sports Nutr., vol. 6, pp. 41-61.
Wansink, B et al. (2005), 'Bottomless Bowls: why virtual cues of portion size may influence intake'. Obes. Res., vol. 13(1), pp93-100.