Weight Loss Tricks You Probably Haven't Tried

With all the weight loss information out there, it's sometimes hard to tell fact from fiction. Eat carbs, don't eat carbs, eat carbs, but only the "good" ones...forget that. While there is no miracle drug, or fad diet that will produce lasting results, there are some simple changes you can make in your life. Below I have listed 5 weight loss "tricks" that you probably haven't tried.

1) Cheat. Your metabolism is your body's "great equalizer." It makes adjustments based on your caloric intake. If you eat the same amount of calories every day, your metabolism will adjust itself until your energy intake equals your energy output. That means you will burn only the amount of calories your body expects you to eat, and no more, and you stop losing weight. If you eat too much, your metabolism speeds up to fight weight gain. The key here is to trick your metabolism so that it never really knows how many calories to plan for. You can do that by setting a calorie goal for every day of the week...except one. On your "cheat day" eat whatever you like. You will gain a little weight initially, but it will drop right off as you metabolism adjusts itself to burn those extra calories. By the time it gets back to normal, you'll be ready for another "cheat day."

2) Fiber Fill-up. Your body has to work much harder to digest foods that are high in fiber, meaning you burn more calories. For maximum benefit, we need about 25 grams of fiber per day, however, the average American consumes only 5 grams. So be sure to eat your vegetables, leave the skin on your fruits (apples, peaches, etc.), switch to whole grain bread and brown rice, and I bet you'll drop a few pounds without even trying.

3) Fool Yourself. You will eat what is put in front of you, a sort of "clean your plate" mentality. Serve yourself on a salad plate instead of a normal size dinner plate and portions will look larger and you will eat less. Also limit your food choices. Too much variety encourages overeating. Stick with a regularly planned menu and stay away from buffets.

4) Stop Running. The good news: you can burn just as many calories by walking as you can by running. The bad news: it takes twice as long. But there's no need to kill yourself on the treadmill when you can carve out a little extra time in your day to walk. Walk to lunch. Walk to the post office. Walk anywhere and everywhere. This little "trick" makes exercise virtually effortless. If you're having trouble finding that walking motivation, get a dog and you'll most certainly never have to walk alone.

5) Sleep it off. Scientists have discovered a horomone known as leptin, produced by fat cells, that travels through the circulatory system to the brain where is gives input regarding energy storage to aid in appetite and metabolic regulation. Leptin is an appetite supressant and can increase the amount of calories burned through it's effect on body temperature. During sleep leptin levels rise but those levels depend on the duration of sleep. To get it's maximum benefit, you need to get at least 7 hours of sleep per night.

This list is meant only as a weight loss aid. In the end, there is no substitute for healthy food choices and regular exercise. By making smart decisions we all can live happier healthier lives.

Sources:

http://www.muscleandfitnesshers.com/nutrition/print_nutrition/66

http://www.caloriesperhour.com/tutorial_fiber.php

http://www.lesliebeck.com/page.php?type=art&id=17

http://www.cbsnews.com/stories/2004/11/09/health/webmd/main654548.shtml