Are you at a weight loss plateau or frustrated that the scale is not moving fast enough? Multiple doctors in the plant-based world have offered suggestions on small changes in habits or additions to our diets that might help move the scale in the right direction.
Hacks to lose weight (watch the video for longer explanation) -Dr. Laurie Marbas
- Cool down- cold exposure can activate brown fat which burns calories
- Drink water before meals- a glass of water before meals helps you to feel full quicker
- Eat with your non-dominate hand-this forces you to slow down and you may eat less
- Chew more to eat less- chew each bite at least 20 times, which can increase feelings of fullness
- Use smaller plates- tricks your brain into thinking you are eating more
- Take a power nap- lack of sleep harms your hunger hormones. Getting better sleep can help
- Eat more protein at breakfast- protein takes longer to digest and can keep you fuller longer
- Laugh- 10-15 minutes of belly laughs can burn 40 calories
- Spice up your meals- spicy foods can boost metabolism
- Stand more- burns more calories than sitting
Watch the video: https://www.facebook.com/DrLaurieMarbas/videos/1605733953431417
Another plant-based diet book called The Powered Foods Diet by Dr. Neal Barnard has some additional strategies. He also offers advice on how to transition to a more plant-forward diet and recipes to help you enact the strategies he promotes.
- Food groups that can help with weight loss: Berries, cruciferous vegetables, green leafy vegetables, melon, citrus, and legumes.
- Spices that can help with weight loss: Cinnamon (specifically, Ceylon cinnamon), hot peppers, ginger
- Sea Vegetables for weight loss: Nori, wakame, arame (the natural iodine helps with thyroid function)
Buy The Power Foods Diet here: https://amzn.to/3zyynsT
Dr. Michael Greger in his book How Not to Diet searched all the available medical literature looking for scientifically backed information about the best way to lose weight. He recommends a plant-exclusive diet but also looks into time-restricted eating, how much to eat, time of day to eat, and other variables. Dr. Greger discusses the science behind each suggestion to give dieters information, not the next latest fad diet. He came up with 21 tweaks that you can add to your day that might give a boost to your weight loss.
A quick video to explain the 21 tweaks that Dr. Gregor recommends is here: https://youtu.be/-XRxbjaIRzI.
Dr Greger’s presentation on the book is longer but can be watched here: https://www.youtube.com/watch?v=EpRrD58Ah3Q
Buy How Not to Diet here: https://amzn.to/3TOWdHK
Ultimately, only about 20% of Americans who lose weight can keep it off long-term. That’s why instead of a quick-fix diet, we need to change our lifestyle. If you go back to what you were eating before the weight will come right back on. Occasionally, when a few pounds come back on a few little tweaks and tricks just might be the thing we need to get things back on track.
