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3 Easy Fat Loss Tricks for Busy People

3 Easy Fat Loss Tricks for Busy People

Losing fat can be complicated. From trying to calculate complicated calorie needs to lose weight, to going to the gym endlessly, to trying every fake fat burning supplement ever created.

It can be exhausting– but it doesn’t have to be.

The goal in life is not to become obsessed with counting every calorie and spending all your off time– your “you” time– at the gym just to lose some unwanted body fat. Otherwise, you’ll end up being unable to enjoy life in general and the mental and emotional impact of that will be extremely difficult to reverse. After all, what’s the point of losing weight if you’re not happy?

Instead of following a strict diet and obsessively watching what you’re eating, you can incorporate a few simple changes to your diet. The best part is that these changes aren’t like what you’ve tried before. They aren’t one of those crash dieting or juicing fads, which are extremely unsafe for your physical health.

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The tips you’ll read about here aren’t only effective but also safe and healthy. The idea is to promote your physical health while helping you get rid of excess fat easily. Here are three extremely easy fat loss tricks you can start implementing today to see your body fat start decreasing this week.

Protein

Protein-fat loss

    Higher protein diets are shown to be effective in long term weight loss programs. When it comes to worrying about carbs or fats or what time of the day you should eat, having a diet higher in protein takes priority over everything.

    Believe it or not, I’m encouraging you to eat more food to lose more fat.

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    Here are some awesome effects of protein related to losing fat simply:

    • Protein burns more calories when digested when compared to fat and carbs combined.
    • Protein helps prevent losing muscle, muscle that helps you burn more calories every day.
    • Protein keeps you fuller longer and decreases cravings, so you’re going to end up eating less fattening foods throughout the day.

    The best way to get more protein in your diet is to make sure at every meal there is some sort of protein source. From egg whites, to chicken and fish, to nuts and protein shakes, protein is easy to incorporate into your day and will greatly assist you in the fat loss process. You can simply choose the type of high-protein food you like and then include that in your daily diet. It doesn’t have to be excessive; just something you enjoy eating and also contains plenty of proteins.

    Water

    water

      You always hear your doctor harp on drinking enough water, but there may be a good reason behind that.

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      Staying hydrated is important for a number of bodily functions including nutrient transport. Having a higher protein intake will aid in fat loss a lot more efficiently if you are hydrated. So with the second tip, you’re actually going to make the first tip work even better.

      Aside from helping your body to shed the fat, water can act as a natural appetite suppressant and curb cravings that tend to get you in trouble. Try simply having a tall glass of water when you wake up and before every meal. This will help you get full easily when you eat, while helping you remain full for a longer period of time.

      You’ll be surprised at how well water helps you avoid bad foods and overeating. Remember that water is also good for your skin and for your overall health, so make sure to religiously get your daily dose.

      Vegetables

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      vegetables-fat loss

        We all know those leafy greens are healthy for us but they are an amazing fat loss aid as well.

        Have you ever wondered why it’s so easy to eat an entire bag of chips but eating an entire head of cauliflower (which has far less calories) is much harder? That’s because simple carbs like junk food has a very low satiety, or ability to tell your brain that it is full or satisfied, whereas fibrous carbs like vegetables have a much higher satiety. So you’re basically getting full with far less consumption when you consume vegetables.

        In a world of fast food and convenient junk food, cravings and calories are extremely high.

        By simply having vegetables cover 50% of your plate and pairing them with every protein meal, you can say goodbye to most cravings and hello to fat loss. Not everyone likes to have raw vegetables, but a light steam could enhance the taste while still retaining its nutritional value.

        Losing fat doesn’t need to be complicated. Increase your protein intake, drink your water, and eat your vegetables. Use these three tactics to start losing fat simply without feeling overwhelmed by an overly obsessive diet.

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        12 Best Brain Foods that Improve Memory

        12 Best Brain Foods that Improve Memory

        Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

        But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

        I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

        Here are 12 best brain foods that improve memory:

        1. Nuts

        The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

        Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

        Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

        Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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        2. Blueberries

        Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

        When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

        3. Tomatoes

        Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

        4. Broccoli

        While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

        Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

        Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

        5. Foods Rich in Essential Fatty Acids

        Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

        The body does not naturally produce essential fatty acids so we must get them in our diet.

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        Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

        6. Soy

        Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

        Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

        Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

        7. Dark chocolate

        When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

        Take a look at this article if you want to know more benefits of dark chocolate:

        15 Surprising and Science-Backed Health Effects of Dark Chocolate

        8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

        Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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        B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

        Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

        Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

        To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

        9. Foods Rich in Zinc

        Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

        Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

        Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

        10. Gingko biloba

        This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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        It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

        However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

        11. Green and black tea

        Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

        Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

        Find out more about green tea here:

        11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

        12. Sage and Rosemary

        Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

        Try to enjoy these savory herbs in your favorite dishes.

        When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

        Featured photo credit: Pexels via pexels.com

        Reference

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