Choose to eat more complex carbohydrates (think whole-grains and fiber-rich foods) instead of simple, starchy carbs (white bread, potatoes and bagels, etc.). Complex carbs will help you feel full longer and metabolize sugars more efficiently.
Eat protein before carbohydrates. Protein tends to be more filling and lower in calories than simple carbohydrates.
Drink more green tea. An important ingredient being studied for its role in controlling weight, green tea helps increase the body’s calorie-burning rate and provides valuable antioxidants. Not into sipping? Try a daily supplement.
Rehydrate by drinking lots of water and avoiding drinks with calories (sodas, juices, and even some sports drinks). Research indicates that the body is unable to identify calories in liquid form, so you tend to consume a larger amount of unnecessary calories this way.
Use smaller plates to control portions and don’t eat directly from packages or bags. Research shows that these visual and psychological clues help our brains control how long it takes for us to feel satisfied and stop eating.
Eat slowly. This will allow your body to feel satiated with less food than if you eat in a hurry. You’ll also be able to keep better track of how much food you’ve already consumed.
Eat more soy-based food. Current research suggests that soy isoflavonoids help metabolize fat better. However, don’t overdo it; some sources have linked soy products to men’s infertility.
Exercise in the morning as soon as you wake up. This can help you metabolize fat more effectively. Avoid exercising outdoors during peak hours (10:00 AM to 4:00 PM) when summer temperatures are the highest to bypass the danger of heat stroke.
Focus on the larger muscle groups (think legs and back, rather than arms) to burn more calories per minute of exercise. Alternate cardio and strength-training routines to lose weight effectively (cardio helps you burn off calories as strength-training helps you build lean muscle).
Pump calorie-burning up even more by taking advantage of summer activities like swimming, surfing, cycling and beach volleyball. You’ll increase muscle without getting bored with your usual exercise routine.
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