How you look changes with one small step after another. When planning on making a dramatic body transformation, a person is tempted to make a drastic overhaul in all of their dietary habits. This usually means going from having takeaways and ordering Chinese or Italian 5 times a week and eating all kinds of junk food to making steamed veggies and steak and eating them from Tupperware at lunchtime, while glancing sadly at the cookie on the colleague’s desk.
A lot of people employ this approach and while it can work wonders for some, it’s been shown that it doesn’t apply to the majority. Scientists have proven that a drastic change in your dietary habits is very hard to maintain and it takes a strong will to do it, and when you do start to slip, chances are you’ll pack on the fat you lost pretty fast.
But, fear not, because there is a better way to do it. Studies have shown that by implementing small changes in your diet, you increase the likelihood of maintaining the newly-acquired habits with less mental effort. Then, when you start seeing results you will become even more motivated and start implementing more small changes in order to keep the process moving forward. It’s a positive self-reinforcing cycle. We present you with several dietary “mini-changes” you can make in the following weeks or months, that will change your diet without you even noticing.
1. Drink water as soon as you wake up.
Drinking water as soon as you get out of bed is perhaps one of the most crucial things you can do for your health. It revs up the metabolism, drastically improves cognitive function and increases energy levels.
Drinking water can also aid with weight loss. A study was made where participants were put on 12-week diet with restricted caloric intake. The participants were then divided into a group that before every meal consumed 500ml of water. The other group didn’t drink water. The first group lost around 4.5% body fat, while the second group lost only about 1.2% of body fat.
There has also been another study which proved that drinking ½ liter of water made the participants expend 25% more calories for one hour after drinking water. Scientists believed this was due to changes in the total amount of body fluids that forced the body to burn more calories to redress.
2. Eat more protein with your breakfast.
If you’ve been at least a bit immersed into healthy nutrition, chances are you’ve started eating cereal for breakfast and perhaps toast. And that’s OK. There’s a lot of healthy recipes you can make with oatmeal alone. But there’s isn’t much protein there. So, what you need to do is add some protein in the form of a whey protein shake, a couple of hard-boiled eggs or perhaps add some whey into your oatmeal and mix it up.
Protein is known to have a potent thermogenic effect when digested. That means that the body will expend more calories trying to break down the protein, plus making you feel fuller for longer periods of time, increasing the possibility that you’ll be able to resist the tempting croissant before you get to work.
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