My blog title should not be shocking as most of these product claims always seem too good to be true. I found an interesting article on these weight loss supplements written by Melinda Manore who is an Oregon State University researcher. The full study can be found online in the International Journal of Sport Nutrition and Exercise Metabolism if you are so inclined to read it. Unfortunately there are no short cuts or in this case “magic pills” to lose weight. Manore had some excellent general guidelines for a healthy lifestyle. These are some great nutritional tips!
- Do not leave the house in the morning without having a plan for dinner. Spontaneous eating often results in poorer food choices.
- If you do eat out, start your meal with a large salad with low-calorie dressing or a broth-based soup. You will feel much fuller and are less likely to eat your entire entrée. Better yet: split your entrée with a dining companion or just order an appetizer in addition to your soup or salad.
- Find ways to keep moving, especially if you have a sedentary job. Manore said she tries to put calls on speaker phone so she can walk around while talking. During long meetings, ask if you can stand or pace for periods so you don’t remain seated the entire time
- Put vegetables into every meal possible. Shred vegetables into your pasta sauce, add them into meat or just buy lots of bags of fruits/vegetables for on-the-go eating.
- Increase your fiber. Most Americans don’t get nearly enough fiber. When possible, eat “wet” sources of fiber rather than dry — cooked oatmeal makes you feel fuller than a fiber cracker.
- Make sure to eat whole fruits and vegetables instead of drinking your calories. Eat an apple rather than drink apple juice. Look at items that seem similar and eat the one that physically takes up more space. For example, eating 100 calories of grapes rather than 100 calories of raisins will make you feel fuller.
- Eliminate processed foods. Manore said research increasingly shows that foods that are harder to digest (such as high fiber foods) have a greater “thermic effect” — or the way to boost your metabolism.
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