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1. Eat fewer carbs and more lean proteins
1. Eat fewer carbs and more lean proteins
Reducing your carb intake can lead to a significant amount of weight loss, from both body fat and excess water weight. Eating more protein also helps.
2. Eat whole foods and avoid most processed junk foods
To achieve the 10 pound (4.5 kg) goal, you should try to eat only whole foods during this week. Base most of your diet on lean protein and low carb veggies.
3. Reduce your calorie intake
If you aren’t eating fewer calories than you expend, you will not lose fat Reducing your calorie intake is a vital factor for weight loss.
4. Be active outside the gym
Increasing your daily activity is a great way to burn extra calories and lose more weight.
5. Transition to intermittent fasting
Intermittent fasting is an excellent method to reduce calorie intake and lose weight.
5. Ways to Stop Cravings for Unhealthy Foods and Sugar
5. Ways to Stop Cravings for Unhealthy Foods and Sugar
1. Drink Water
1. Drink Water
Thirst is often confused with hunger or food cravings.
If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty.
Furthermore, drinking plenty of water may have many health benefits. In middle-aged and older people, drinking water before meals can reduce appetite and help with weight loss.
SUMMARY: Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.
2. Eat More Protein
2. Eat More Protein
Eating more protein may reduce your appetite and keep you from overeating.
It also reduces cravings, and helps you feel full and satisfied for longer
One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly
Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50%
SUMMARY: Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.
3. Plan Your Meals
If possible, try to plan your meals for the day or upcoming week.
By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.
If you don’t have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.
SUMMARY: Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings.
4. Avoid Getting Extremely Hungry
Hunger is one of the biggest reasons why we experience cravings.
To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.
By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.
SUMMARY: Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.
5. Eat Proper Meals
Hunger and a lack of key nutrients can both cause certain cravings.
Therefore, it’s important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won’t get extremely hungry right after eating.
If you find yourself in need of a snack between meals, make sure it’s something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds.
SUMMARY: Eating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs.
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