Losing fat is no easy feat, and it gets harder with each passing year no thanks to a natural slowdown in metabolism. Suffice to say, what you eat affects your metabolic rate; but how you eat matters too. To avoid weight gain and stay in shape, try incorporating these habits into your routine.
HAVE TEA OR COFFEE DAILY
According to a study published in The American Journal of Clinical Nutrition, a daily cup of tea or coffee can increase your metabolism just three hours after consumption. Caffeine is a natural stimulant that gives you a boost of energy, making you more active and alert.
Coffee also contains a compound chlorogenic acid that is said to promote weight loss and regulate blood sugar levels. On the other hand, tea has disease-ﬁghting antioxidants called catechins that reduce the risk of heart diseases as well as promote fat burn.
SNACKING IS ALLOWED
A study by the University of Ottawa in Canada found that there was no difference in weight loss of participants who ate three full meals a day as compared to those who ate six smaller meals. Find out what satisﬁes your tummy – noshing on small portions throughout the day or having the standard breakfast, lunch, and dinner. As long as you keep your portions in check and make healthy choices, you will beat the bulge.
SPICE UP YOUR MEALS
Chilli lovers, rejoice. The compound capsaicin that is found in chilli peppers helps promote fat loss and naturally suppresses appetite. According to a UK study, just 2mg of capsaicin in your meals can help you torch up to 74 calories. Capsaicin-rich foods include all peppers except bell peppers. If you aren’t a fan of spicy food, remove the seeds before adding chilli to your meals.
You should get in about eight glasses a day, or more if you work out. According to a German study, drinking just 500ml of water can increase your calorie burn by 24 per cent within an hour. The next time you feel peckish, drink a glass of water and wait 20 minutes. Sometimes, dehydration can be mistaken for hunger.
POP THOSE CHERRIES
If you often feel hungry before bedtime, reach for cherries instead of chips. Cherries contain melatonin, which improves the regularity of your sleep. Insufficient sleep causes your metabolism to slow down, leading to weight gain over time. According to a study published in the Journal of Medicinal Food, drinking cherry juice for a period of two weeks signiﬁcantly reduces the effects of insomnia. Plus, cherries are chock-full of antioxidants to reduce inﬂammation and balance your metabolismregulating hormones.
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