Easy Fat Loss Tips: 10 Ways to Cut Calories- Thomas DeLauer
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ten science back research back ways to cut calories no internet fluff no nonsense no noise just science and some little trick and behavioral tricks that you can use to cut some calories really quick number one drink your coffee or your tea black alright so the National Health and evaluation survey found that those that consume coffee or tea black ended up consuming between 40 and 50 percent less calories throughout the course of the day okay that means artificial sweeteners that means adding almond milk that means adding cream anything even though it might just be a crutch for you to get through the day and you need to add a little bit of cream to get your coffee down well give it some careful consideration because forty percent increasing calories is 40 percent increase in your waistline so you definitely want to be cognizant of n number two is kind of an obvious one add more fiber with breakfast why are we doing this simply because it’s a she eights you throughout the course of the day but also because it slows down the carbohydrate absorption throughout the rest of the day the American Heart Association has found significant decreases in instances of heart disease and weight gain in those that consume between 10 and 20 grams of fiber with their breakfast simple trick but something you may want to employ even if it’s just a little bit of psyllium husk added to your morning smoothie carbonated water or things like media instead of soda okay what exactly is media the vivia is a carbonated water that’s sweetened with stevia all right and there’s some interesting facts when it comes down to stevia in the first place the Journal of dietary supplements found that supplementing just a small amount of stevia before a meal actually showed a decrease in the blood glucose after the meal what that means is stevia is actually helping us utilize our carbohydrates better so they’re not just spiking our blood glucose now carbonated water in general is going to be by the best bet you obviously want to replace your soda with just carbonated water if possible if you don’t have any natural sweeteners or idiotic fishel sweeteners they’re acting as a crutch additionally although some may say that carbonation is not good for us you do have an effect of satiation it bloats you a little bit which means that you’re less likely to go and eat more food it’s a simple hat but it’s something that I do all the time get hungry I drink a little bit of carbonated water it fills me up I definitely don’t feel like eating for a couple hours the next one is eat protein throughout the day okay I’m not talking about consistently grazing on protein I’m talking about adding a small percentage of protein to every meal that you eat okay even if that means a little snack even if that means you’re normally going to have a tablespoon of almond butter add a little bit of protein powder with it or add a little piece of chicken or maybe a little bit of a there have been multiple studies including one from the Journal of the Academy of Nutrition and Dietetics that found consuming resistant starches along with whey or along with proteins dramatically and I mean dramatically reduced the impact of carbohydrates but also reduce the amount of calories that we’re taking in on average over multiple weeks this next one again is kind of obvious but I want to dive in a little bit deeper that is to simply watch your salad toppings let me get down to how it works okay when you combine fats and carbs you’re not doing a good thing for your body spiking insulin and allowing carbs and fats to get shuttled into the cell leaving the storage what do we normally put on salads normally we put things like ranch or you put normal salad dressings that almost invariably have oils on them that’s fine and dandy but then we have to watch the topics okay so then we’re adding things like cranberries then we’re adding things like cherries and we’re adding things like fruits all these things that spike your insulin a little bit all these little things that causes fat in the salad dressing to go right into storage so if you’re going to put some salad toppings on your salad you want to make sure they are high fat low carb and combined with the kind of dressing that you have ie ranch is going to be higher fat so combine that with things like almonds don’t combine a sweet balsamic with things like almonds for example this next one comes from our friends at the Perelman School of Medicine at the University of Pennsylvania and this is something that can only really be applied now in modern day with technology all right and that is simply ordering your food ahead of time see I was just recently out in Arizona and I found it kind of interesting the people that I was out there with really liked to order their food ahead of time it’s something that I’ve never really done before but I actually noticed the impact of it I noticed the positive benefits right then and there but obviously the Perelman School of the University of Pennsylvania backed this up years ago by ordering food before you are hungry like with a mobile app or calling it in you can dramatically reduce the amount of calories you typically take in in fact that study that was done by the University of Pennsylvania found that there is generally consumption of thirty to forty percent less calories when you ordered ahead generally right after you finish your meals so if you’re traveling you’re gonna be on the road or anything like that try using a mobile app or try picking up the phone and calling a heads that you know exactly what you’re going to eat and you’re setting yourself up for success this next one gives us all a reason to keep our kitchen clean so researchers at Cornell University’s food and brand lab found that those that kept their kitchen clean made much better food choices simply because you’re able to think clear almost put in your mind in a meditative state when you’re able to organize the food that you’re eating you’re actually able to even weigh out your portions because you’re not dealing with clutter you see clutter there’s a lot of things to remind it triggers a lot of neurotransmitters that can cause us to make impulse decisions and it can actually increase cortisol levels which mean you’re acting out of a fight-or-flight response which is out of true intention so keeping the kitchen clean makes a big difference and if you need something to back that up that Cornell University study took a group of women in a messy kitchen with newspapers and paper plates everywhere versus women in a clean kitchen and found that the women that were in the messy kitchen consumed twice as many calories from cookies as the ones in the clean kitchen this next one comes the Journal of public health nutrition and this one’s simply eating at home okay not only does it save you money but it’s also proven scientifically that most people that eat at home five to six days per week consume about 150 to 200 calories less per day that doesn’t sound like much but when you factor in that 3500 calories make up a pound it doesn’t take long for 200 extra calories a day to add up to a pound and then two pounds and then three pounds not only are you saving money but you’re also doing yourself a behavioral favor by getting in the right pattern of eating at home and making sure your calories stay a little bit lower this next one is to swap out your cooking oils okay so this day and age we have the opportunity to use cooking sprays that don’t contain a lot of negative chemicals there’s even cooking sprays right now that have coconut oil as th
e main spray if you start subbing out your cooking oils at the right time you can reduce your calories by 120 to 240 calories in just a given meal another quick tip if you want to get more of your cooking oil and not have to consume as much if you use something like coconut oil or macadamia nut oil and is a little bit of a higher smoke point so it’s not going to burn off quite as fast so you can get away with using maybe a teaspoon or two instead of a full tablespoon to cook up your stir-fry this last one is my favorite and that’s why I’ve saved the best for last okay we all know what stress eating is we all know what sympathy eating is hey my wife used to say that she knew what sympathy flexing was when we were sitting at like a bodybuilding competition and she was seeing people flexed all the time she would just constantly flex her abs almost out of sympathy we are a product of our environment so we’re sitting in front of the TV and we are watching something like an action flick or something that’s high-energy we are that much more apt to eat fast so our same friends over at Cornell University’s food and brand lab found that those that ate dinner in front of the TV watching action or drama movies get this consume 65% more calories than those that didn’t so you can see the just here it’s not just about making food choices the ones that have the bigger impact on calorie consumption are much more mental than anything else but at the end of the day it’s a combined effort you have to make the right food choices you have to be educated but you also have to apply a little bit of psychology and you have to understand how we operate and how our reward systems work so as always keep it locked in here on my videos and if you have any suggestions on nutrition topics exercise topics or even live feed post them in the comment section below and let me know if you make sure that we read those we want to make sure we’re providing the best value and context to you see you in the next video
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Easy Fat Loss Tips: 10 Ways to Cut Calories- Thomas DeLauer… Learn more here:
-Drink Plain Coffee or Tea: Coffee and tea are among the most widely consumed beverages in US adults.
Many people prefer drinking coffee and tea with caloric add-ins like sugar or cream.
These add-ins are often dense in energy and fat, but low in nutritional value. In conclusion, drinking coffee/tea with caloric add-ins noticeably increased daily energy intake. However, the energy intake predominantly came from sugar and total/saturated fat. (1)
-Consume More Fiber at Breakfast.
-Drink Carbonated Water instead of Soda.
-Zevia: Zevia is an all-natural zero calorie soda made without artificial sweeteners, is non-GMO, kosher, gluten-free, vegan and contains no colors, dyes or phosphoric acid.
Considered all-natural as it uses Stevia as a sweetener.
-Regulate Blood Sugar/Glucose:
-Lower Cholesterol: Researchers have found that stevia extract effectively decreases elevated serum cholesterol levels, including triglycerides and LDL (“bad cholesterol”), while increasing good HDL cholesterol. (5)
-Eat Protein throughout the Day: In a new study featured in the Journal of the Academy of Nutrition and Dietetics, researchers conducted a systematic review of the evidence on the effect of protein intake on perceived fullness and confirmed that protein does, in fact, make us feel fuller. For the first time, the combination of whey and resistant starch were examined in 70 women.
On four different days they consumed a pancake breakfast made with:
(1) 45g of regular starch (waxy maize);
(2) 45g of regular starch and 20g of whey protein;
(3) 40g of resistant starch;
(4) 40g of resistant starch and 20g of whey protein.
All meals had approximately 400 kcal. All the meals resulted in an increase in energy expenditure during the 3-hour period after ingestion with no differences between the groups.
However, the regular starch meals resulted in significantly less fat burning compared to the resistant starch meals. The combination of resistant starch and whey resulted in the highest rate of fat burning over 3 hours. It was also associated with lower blood sugar and higher levels of satiety hormones. The protein containing meals, regardless of whether it was combined with regular starch or resistant starch, resulted in lower ratings of hunger, amount of food to be eaten, and desire to eat while feelings of fullness were higher. These results confirm that whey protein is associated with greater fat oxidation and satiety and that it can be combined with resistant starch to augment the effects further. (6,7)
-Watch your salad toppings: You need to be careful when choosing a salad. You really want to stick with veggies and be careful about the other stuff you’re putting on there. Salads can come loaded with cheese, croutons, bacon and even dried fruit that can be really high in calories, so if you’re being very calorie-conscious, it’s best to avoid those.
-Order food before you’re hungry: Waiting until you’re hungry to decide what to eat increases your odds of overindulging. Results show that ordering meals when you’re already hungry and ready to eat leads to an overall increase in the number of calories ordered, and suggest that by ordering meals in advance, the likelihood of making indulgent purchases is drastically reduced. (8)
-Keep your kitchen clean: In a 2016 study, Conducted at the Cornell Food and Brand Lab and published in Environment and Behavior, researchers found that cluttered kitchens are caloric kitchens. When stressed out females were asked to wait for another person in a messy kitchen – with newspapers on the table, dishes in the sink, and the phone ringing – they ate twice as many cookies compared to women in the same kitchen when it was organized and quiet. In total they ate 53 more calories from cookies in 10 minutes time. (9)
-Do more cooking at home: A 2015 study in the journal of Public Health Nutrition found that people who cooked dinner six or seven nights a week consumed about 150 calories fewer per day than those who cooked once a week or less.
-Cut back on cooking oil: On average, a tablespoon of cooking oil has about 120 calories. You can use a few tablespoons of chicken, beef, or vegetable broth, which will prevent sticking, slash calories and will still add flavor.
-Don’t eat in front of the TV: Eating while watching television is asking for trouble. at least watching action films/thrillers. Not only can we overeat because we’re not paying attention to portion sizes, but our brains may not fully register that we’ve eaten at all. Researchers from Cornell University’s Food and Brand Lab found that people engrossed in a distracting action movie ate 65 percent more calories than those tuned in to an interview program.