Welcome to a new episode of The Diet of Common Sense Podcast!
The Diet of Common Sense is a common-sense approach for active people to stay healthy, improve energy and mental power! It’s the nutrition of entrepreneurs, busy professionals and other active people who lack time, but value their health and well-being.
Here’s the place where nutrition and research meet common sense.
The Diet of Common Sense Podcast brings you simple and actionable information to help you make the best decisions for your health and well-being, despite your limited time. Healthy Living, Simplified.
In this podcast episode, we’ll talk about strategies to accelerate weight loss. 4 mini-habits that will help you lose weight in a healthy manner.
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Read the transcript below:
And I will start with a quote: Diet is the only game where you win when you lose.
So in order to win the calories game, you need to lose them… and keep them off … but without starving yourself, counting calories and other restrictions. And I think there is no better moment to lose weight than summer, considering the abundance of foods with low caloric intake.
But losing weight is just part of the equation, the other part is to maintain it. And since we are products of habit, you can successfully maintain your weight loss with daily mini-habits, which you should start building right now.
The Diet of Common Sense is a good approach for losing weight, but its main focus is to help you build a healthy lifestyle, considering your limited time. Although it helps you lose weight too, especially in the beginning, this is not its main purpose. Because its focus is the nutrition pillar, helping you make healthy food choices – and does not factor in the level of physical activity.
Losing weight, especially if you want faster results, is the calories game – how much you eat in opposition to your level of physical activity. Your input (how many calories you eat) versus your output (how many calories you burn). But no, it shouldn’t be the exhausting and time-consuming counting calories game.
We’ll look at the numbers just to have an idea of the available research. And for fans of numbers, it can actually be interesting and fun. Because subtracting calories can actually be easier than adding them. For example, you can have a rough estimate that chili peppers can help you burn approximately 50 calories by boosting your metabolism. Or that half an hour of continuous dancing can help you burn between 200 to 400 calories.
So, let’s see which are the 4 mini-habits that can accelerate weight loss. And which is the winner – helping you burn the most calories.
1. A hypocaloric diet rich in fruits and vegetables
2. Drink water and green tea between meals
3. Other fat-burning foods that accelerate your metabolism
4. Physical exercise
Number 1: A Hypocaloric Diet rich in Fruits and Vegetables, low in calories and rich in fiber is ideal for weight loss, helping you feel full. Besides, it is a rich source of quality vegetable proteins and has water, which also acts as an appetite suppressant. Many studies show that foods with low energy density make people eat fewer calories overall.
Also, increasing fiber content has been associated with a decrease in calorie intake, feeling full for longer and consequently with weight loss. Fibers are found in vegetables, fruits, whole grains and nuts.
So, prioritize green vegetables rich in fiber such as:
– Greeny leaves (kale, spinach)
– Cruciferous vegetables including broccoli, cauliflower, cabbage, Brussel sprouts.
– Beans and legumes including lentils, black beans, kidney beans, which are also high in protein and fiber, contributing to feelings of fullness and lower calorie intake.
– Fruits – although they are very healthy, in weight loss diets some moderation is recommended, because of their sugar content. It’s best to eat berries or fresh fruits that are not so sweet. Also, the fiber content in fresh fruit prevents sugar from being released too quickly into the bloodstream, making them a healthier alternative to dry fruits or even worse, candies and sweets. You should avoid them if you want to lose weight. Berries have the lowest sugar content, so eat plenty of them.
– Vegetable soups and creams – some studies suggest that soups provide less calories versus eating solid foods, making them effective as part of a weight-loss diet. Also, their liquid content acts like water – being an appetite suppressant.
Minimize or cut off completely: all processed and junk foods, refined bread, sugar and other foods with high caloric value.
So, one of the healthiest ways to lose weight is to eat a variety of fruits and vegetables, rich in nutrients and low in calories. Studies have shown that foods with low energy density make people eat fewer calories overall.
Also, increasing the fiber content has been associated with a decrease in calorie intake.
So make fruits and veggies your best friend if you want to lose weight, maintain weight and stay healthy! Especially now during summer, it’s easier to get more vegetables and fruits in your meals.
This is basically what the Diet of Common Sense is mostly about – focusing on a plant-based diet, in a flexible manner.
Number 2: Drink Water and Green Tea between Meals
Another mini-habit that can help you lose weight is to drink water and natural liquids (teas, soups).
Water and liquids act like appetite suppressants, keeping you full for longer.
Research shows that water – only 500 ml of water can temporarily boost metabolism by 25-30% and the effect lasts for 60-90 minutes.
Another study showed that drinking water half an hour before meals increased weight loss by 44% over 3 months. This is because water acts as an appetite suppressant, reducing cravings and making you eat less food.
Increasing evidence suggests that green tea and green tea supplements are effective when you are on a weight loss plan. Drink green tea in the morning for a boost of antioxidants (catechins) or in between meals, to maximize the nutrients’ absorption. Green tea contains caffeine, making it a good substitute for coffee.
If you look at the label of every weight loss supplement, you will most probably see green tea listed as an ingredient. This is because several studies have shown that regular consumption of green tea – or of supplements containing green tea – may influence energy metabolism, body weight and body fat content.
Green tea extract has been linked to fat burning and a metabolism boost, especially during exercise, one study suggests. It accelerates metabolism and fat burning by 10-17% and helps you lose up to 100 calories per day.
So, including water and green tea in your weight loss plan is a winning strategy. They act like appetite suppressants, helping you eat less food and help boost your metabolism.
Number 3: Other Fat-Burning Foods that Accelerate Metabolism
Condiments are useful on a weight loss diet, as they speed up metabolism, reduce appetite and increase fat burning.
Try adding chili, garlic, hot peppers, ginger, lemon juice, cayenne pepper, coriander, curcumin, homemade pesto sauce or mustard to your salads or side dishes. You can use olive oil to mix the spices and make a spicy sauce according to your personal preferences.
For example, chili peppers can help you burn approximately 50 calories per day.
However, condiments provide limited benefits in the weight loss process for people who are used to eating spicy foods, according to one study.
Still, you cannot go wrong with adding condiments in moderation to your diet, as they have powerful antioxidants and give a nice flavor to your meals.
Coffee – people who drink coffee burn on average 100 calories more than those who don’t. In one study, coffee increased fat burning by 29% for lean women, while the benefit for obese women was at only 10%.
So, spicy condiments and coffee are also good choices to accelerate weight loss.
Besides their metabolism-boosting properties, they are also rich in antioxidants which benefit your overall health.
Number 4: Last but not least – Physical Exercise
Around 60% of adults in the United States are classified as either overweight or obese. To address this significant public health problem, the American College of Sports Medicine recommends regular exercises to be a component of weight loss intervention programs.
Moderate and regular exercise can prove effective in supporting your weight loss efforts in a healthy and consistent manner. To keep your metabolism alert, you need to have an active lifestyle.
Include 30-60 minutes of physical activity in your daily routine. A high-intensity workout, such as running or cycling is ideal. One study assessed the results of 12 weeks of aerobic exercises, practiced 20 minutes a day, 3 times per week. Those who exercise experienced a significant weight loss of 1.5 kg and a reduction in total fat mass of 2 kg, while their aerobic power increased by 15%, according to one study.
However, even low-intensity physical activities such as a 30-minutes walk, gardening, household activities or even walking your dog in the park count too.
How many calories can you burn on average with physical activity?
The average amount of calories burned with yoga is about 200 calories for one hour. You can even burn more calories with a more intensive yoga training.
Dancing – you can burn between 200 to 400 calories with half an hour of continuous dancing. People who weight more will lose more calories. Pole dancing, Zumba and belly dance can help you burn the most calories. Zumba seems to be the most effective form of dancing for weight loss.
Climbing or running the stairs can also help you burn daily calories in an easy and effective way.
And the winner is…
Physical activity is the clear winner which can help you burn the most calories. The more intensive the workout, the higher the number of calories you burn. Physical exercises should be part of any weight loss plan and is a clear winning strategy.
And most importantly, chose the type of exercise that you enjoy doing.
So, as key takeaways:
Put your health first, make it a priority, and make the right food choices, and weight loss will come naturally. The Diet of Common Sense will help you not only lose weight but build a healthy lifestyle, considering your limited time. It’s the nutrition of entrepreneurs, busy professionals and other active people. Healthy eating, simplified.
However, if you want to hack the diet game, focus on these 4 mini-habits consistently:
1. A hypocaloric diet rich in fruits and vegetables
2. Drink water and green tea between meals
3. Other fat-burning foods that accelerate your metabolism – such as spicy condiments and coffee.
4. Last but not least, physical exercise – which burns the most calories.
In the next episode, we’ll talk more about weight loss, including successful weight loss stories and how to cultivate the right mindset to stay on track with your diet goals. So make sure to subscribe below to not miss the next episode!
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To your health and success,
Disclaimer: This material is for educational purposes. When on a weight loss journey, especially if you’re planning a major transformation over a longer time, need a personalized meal plan, or if you are unsure about how many calories you should eat, seek personalized advice from your doctor/nutritionist.
It’s even more important to consult your physician if you suffer from a chronic condition and/or are taking prescription drugs.
Studies and Research: