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By Kevin DiDonato MS, CES--Level 1 Certified Precision Nutrition and Certified Personal Trainer

Has your doctor told you that you need to lose weight?

Has he/she given you ZERO advice on how to do that?

Or have they recommended you use one of their medical weight loss breakthroughs?

The number one issue that most doctors see is people that have out-of-control weight gain that may be contributing to a higher risk for chronic diseases.

Most people are told to lose weight, change diet, exercise, do all the things that would promote weight loss and get you on the road to better health.

However, there are a TON of different tips, tricks, and advice that could help you on your way.

Here are 15 of the most popular…

15. Beware of Products Labeled Fat-Free or No Trans-Fats

This is a labeling scam.  Products that are labeled fat-free and no-trans fats are allowed to do this if the content is below the standards set forth by the FDA. 

Besides that, most of these products are filled with sugar and additives in order to make up the lost calories.

14. Start Your Day By Eating Breakfast

Eating breakfast has been shown to boost metabolism and prevent overeating at other meals.

Look to have a healthy breakfast that contains healthy proteins, fiber-rich fruits and vegetables, and healthy fats.

Studies show that people who eat breakfast regularly may increase their chances of losing weight.

13. Include Plenty of Lean Protein

In order to avoid the pitfalls of too many carbohydrates and poor blood sugar control, include some lean protein on your plate.

Not only will you burn a few more calories from digesting it, but it may boost the satisfaction hormone in your brain, therefore boosting meal satisfaction.

12. Fidget More

Do you constantly fidget?  Or do you find it hard to stop moving your legs, fingers, or toes?

Good news for those who fidget: You may be more apt to keep your weight in check.

If you don’t fidget and have a few pounds to lose, try fidgeting more.   Some studies show that fidgeting may increase the fat-boosting hormone, adiponectin.

11. Check Your “Hunger”

Is your stomach growling because you’re hungry?  Or maybe you are just thirsty?

Try drinking a glass of water.  If the grumbling goes away, then you were thirsty.  If it remains, try a low-calorie, low-fat snack option like veggies or an apple.

Some people mistake thirst for hunger, which could lead you to eat more than you should when you’re not hungry.

10. Add a Touch of Cinnamon

Cinnamon may make anything taste a little bit better!  Enjoy a little bit of cinnamon, in place of sugar, on your favorite fruit for a delectable treat.

And, cinnamon has been linked to better control of blood sugar, therefore it may be good for people that have Type 1 and Type 2 Diabetes.

9. Plan Ahead

There is no easier way to put a monkey wrench in your fat loss goals than not having a snack or meal already to go when you get hungry.

But, by planning ahead, you already know what you are going to eat and when you are going to eat it.

It may help you to avoid hitting the junk food or fast food line when you find that hunger feeling come on.

8. Portion Your Snacks

One mindless – and easy way – to pack in the calories is to sit in front of the TV with a bag of chips, box of cookies, or some other packaged snack treat.

Instead, make small portion-sized snack bags in order to monitor your calories and cut down on the mindless snacking.

Your belly, hips, butt, and thighs will thank you later.

7. Eat More Avocados

Avocado makes a very nice side at breakfast, lunch, or dinner.

Full of fiber, avocados may boost your fat loss simply by increasing the amount of healthy fats your body is eating.

Avocados make a perfect addition to any plate!

6. Make Healthy Swaps

Craving that cookie?  Use mayo on your sandwich? 

Try swapping out some of the higher calories things in your diet for something low in calories.

Switch out mayo for mustard, or replace that cookie with apple chips.

Swapping for lower-calorie options could boost your weight loss and your energy levels.

5. Wrap Up Half

In order to cut down on your calories at lunch or dinner, be smart.  Wrap up half of your meal and save it for the following day.

This will cut back on your portions, therefore cutting back on how many calories you’re eating.

4. Eat More Nuts

Nuts are a great snack option due to the healthy fats and calories they contain.

Have a handful of nuts and an apple, and you have a well-balanced snack, full of heart-healthy fats and the right amount of calories.

3. Educate Yourself on Labels

Label reading is extremely important for weight loss.   You will find information on calories, servings, fat, sugars, and carbohydrates which will help you better judge your intake.

Look for products that are free of high-fructose corn syrup, have added sugar, and hydrogenated products as they may pose serious risks to your health and your weight loss.

2. Pump the Iron

Building more lean mass on your body may help you burn fat and tone your body.

And studies show that having more muscle mass may burn FOUR times as many calories as fat.

Aim to dedicate at least three days per week to build, tone, and strengthen your muscles.

1. Opt for Water

Soda and fruit juices may easily pack on the pounds if you’re not careful.

Replace your soda or fruit juices with ZERO calorie water.

Not only will it help you lose fat, but it could help your body process nutrients more effectively.

Result: better fat loss!


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Dr. Oz  (doctoroz.com)  
Mayo Clinic  (mayoclinic.org)  
WebMd  (webmd.com)  
Dr. Axe (draxe.com)  
Dr. Mecola  (fitness.mercola.com)
Dr. Travis York (rd.com)
The Doctors (TV Show)  (thedoctorstv.com)

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