1. Eat more protein at breakfast.
Our number one option is a couple of eggs with some avocado and baby spinach, second options would be some Greek yoghurt with berries and a small amount of a wholegrain cereal.
These options will not only help to keep you full throughout the morning but it will also help to control the release of the hormone insulin. Insulin regulates both glucose and fat metabolism in the body and keeping it well regulated is a key step in long term weight control.
2. Eat your meals earlier.
Instead of a 1 or 2pm lunch and an 8pm dinner, schedule your meal times earlier in the day. Ideally aim to take a meal break at 12pm each day and enjoy a well-balanced lunch of ½ a cup of carbs, some lean protein and at least 2 cups of salad and vegetables.
Not only will you feel fuller and less prone to cravings throughout the day, but eating lunch earlier will help eliminate the need for a mid-morning snack. The same can be said for dinner, if you try and consume your last meal by 7pm at the latest, you will give the body a good chance to digest it and have a better nights sleep and faster acting metabolism.
3. Get super strict with your calories from liquids.
Any type of beverage including coffee, tea, juice or energy drink contains calories, calories we do not appear to compensate for. For this reason, if you are having a coffee we recommend going for an espresso or long black (no milk), or if you are craving a juice or energy drink, try and substitute in a green tea instead.
You will immediately eliminate up to 300 extra calories from your day. And don't forget to keep your water intake consistent throughout the day.
(optional: 2-4 Colon Cleanse after dinner)
4. Plan for 4pm.
3-4pm is the time that things often do downhill for those wanting to lose weight. A relatively strict day of eating is followed by extreme hunger and cravings late afternoon which inevitably leads to binge eating and sugar cravings if not well managed.
Avoid this scenario after an early lunch by planning for a substantial filling snack between 3-4pm. Options that have a good balance of carbs and protein include a handful of almonds; skinny wraps with cheese, nut spread or lean meat; wholegrain crackers with cottage or goats cheese and some cucumber or tomato or a lean protein shake.
5. Focus on vegetables.
The simplest of all the diet tricks yet the one we forget all too often. As soon as you add some vegetables to your breakfast; 2-3 cups to lunch and dinner and an extra soup or salad a day, you will feel full and have no room for sweets and other bad foods.
Veggies are full of water and fiber and keep you fuller for longer.
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