Summer is the best time to get rid of those love handles and muffin tops, especially if you want to show off the new swimsuit you just got. But swimsuit or not, who wouldn’t want to lose a few pounds with these 12 diet hacks.
1. Skip The Gluten
Whether you’re tolerant or not, studies show ditching gluten helps dial down insulin resistance and inflammation, two big hurdles that prevent weight loss. Go gluten-free and stick to a whole foods diet, and make sure you read up on wheat withdrawal symptoms and how to cope.
2. Gulp It Down
On busy days, replace meals with a lean smoothie. Simply blend non-soy, nondairy, plant- or animal-based protein powder with avocado, kale or other leafy greens, frozen raspberries (if you’re doing fruit), freshly ground flaxseed, a tablespoon of almond butter, and unsweetened coconut/almond milk.
3. Make Notes
Take an analytical approach by tracking and measuring your food intake so that you know if you’re improving or taking a few steps back. Keep a log of what you’re eating and how your weight is being affected by either writing it in a book or keying it into an app.
4. Intermittent Fasting
Going long hours without eating anything can be tough. Your cravings can get very strong. Instead, design an intermittent fasting plan that works for you and do it a few times a week. Try a substantial low-sugar impact breakfast and lunch and then skip dinner.
5. Reduce Or Eliminate Fruit
Fruits are good but they are also full of natural sugars known as fructose. Whether it’s natural or refines, sugar equal calories. To really amp up fat loss, you need to temporarily eliminate most fruit including berries. Go for low-fructose fruits like coconut and avocado.
6. Go Green
Anything natural and green is your friend. Ditch rice, potatoes, and other carbs to make space for green vegetables as your meals. Vegetables that are low in starch provide more fiber, nutrients, and antioxidants for fewer calories. They also keep you full for longer.
7. Drink More Water
You should aim to have 64 ounces or more of filtered water daily. Always carry a bottle of water with you and sip through the day. It’s the best way to curb hunger and cravings and trick yourself into drinking more water.
8. Fill Up On Fiber
Studies show high-fiber diets make you leaner and fuller. Avocado, legumes, quinoa, nuts, and seeds are foods that can help you hit your 50-gram daily fiber requirement.
9. Crush Your Appetite With Flax Seeds
About half an hour before your meal, stir a spoonful of freshly ground flaxseeds into a glass of water and drink it up. You can also opt for a professional-quality fiber supplement. That way your blood sugar will remain steady and you won’t feel overly hungry.
10. Get Good Sleep
Even one night of bad sleep can disturb the balance of hormones like insulin. Nothing helps your body relax and rejuvenate like good sleep. So do what works for you. Whether it’s a hot shower, aromatherapy, or meditation, just make sure you get 7-8 hours of quality shut-eye every night.
11. Burst It Out
Burst training requires just minutes yet makes your body an all-day fat-burning machine. Talk to your trainer about putting together a burst training session for your a few times a week. It will get your metabolism way up there.
12. Find Your Bliss
Stress is a mood killer. It can make you fall back to old diet habits like digging into the ice cream tub or a cheesy burger every time you’re feeling low. Find ways to keep stress out of your life so that nothing comes between you and your weight loss goals.