10 Weight Loss Tips To Make Things Easier & Faster

1. Eat a high-protein breakfast. Eating a high protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight .
3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months .
4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly food on earth.
5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucamanna can also help.
6. Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%.
7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
8. Eat your food slowly. Fast eaters gain more weight over time.Eating slowly makes you feel more full and boosts weight-reducing hormones.
9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
10. Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

The Top 7 lean Muscle-building Foods

1. Eggs

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol Opens a New Window. and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

2. Nuts

Nuts are a must for any guy struggling to put on muscle weight. 1 ounce of cashew or almonds contains 150-170 high quality calories. Nuts are the perfect blend of protein, fats, and fiber, allowing you to get the extra calories you need without having them pad your waistline. Nuts are also extremely portable, making them the perfect thing to snack on during the day if you need to increase your calorie intake.

3. Protein Shake

A protein and carbohydrate recovery shake should be the cornerstone of your muscle-building program. Drinking a shake consisting of protein and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage. Research from several universities shows that this power nutrition combination puts the brakes on excess muscle breakdown, jacks up protein synthesis, rapidly refills stores of muscle energy, increases blood flow to your muscles, up-regulates creatine transport, and improves your body’s ability to process and use carbohydrates for hours following your workout.

4. Full-Fat Cottage Cheese

Cottage cheese’s muscle-building powers come from two different components. Cottage cheese contains a high proportion of casein, the slow-digesting dairy protein. When you eat casein, your blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein). Cottage cheese also contains live cultures—also known as good bacteria—that will help you break down and absorb all the nutrients you need to get bigger and stronger.

5. Chickpeas

Chickpeas should be your anytime carb source of choice. If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas. This versatile bean contains 45 grams of slow-acting carbs per cup along with 12 grams of fiber.

6. Lean Beef

For decades, beef has remained at the top of the list of best muscle-building foods—and for good reason! Beef contains a muscle-building combination of protein like essential amino acids, B-vitamins, and creatine Opens a New Window. . Beef also contains a mixture of saturated fat, which can support healthy testosterone levels, and monounsaturated fat, for heart heath. As an added benefit, people who eat more red meat report feeling lower levels of anxiety and stress, according to research from the University of Melbourne.

7. Rotisserie Chicken

Rotisserie chicken should be your emergency muscle food. Available at almost all supermarkets, rotisserie chickens provide you with readily available ready-to-eat high quality protein in a delicious package. Have one or two breasts, or mix and match light and dark meat—whichever fits your diet.

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